The “Winchester” Workout
Set Up:
Assemble 2 person teams
Set up 4 stations, consisting of:
- Push Up – Kettlebell Swing (53/35)
- Deadlift (135/95) – Sit Ups
- KB Sumo Deadlift High Pull (53/35) – Box Jumps (24/20)
- Thruster (65/45) – Push Press (65/45)
Set a timer for 5 minutes
Warm Up:
- Complete 10 reps of each exercise in station 1
- Run 400 meters
- Complete 10 reps of each exercise in station 2
- Run 400 meters
- Complete 10 reps of each exercise in station 3
- Run 400 meters
- Complete 10 reps of each exercise in station 4
- Run 400 meters
Stretch out and get ready for “Winchester!”
The “Winchester!” Workout:
Each team of two will start at a station.
- When the 5 minute timer begins, partner 1 will execute 30 reps of an exercise.
- When partner 1 completes the 30 reps they will call “Winchester!” and partner 2 will execute 30 reps of the same exercise.
- When partner 2 calls “Winchester!” partner 1 will move to the other exercise at that station and the process will be repeated for the duration of 5 minutes, alternating back and forth between the exercises.
The number of reps will always be 30, the standard load in a M-4 magazine. If either partner cannot complete 30 continuous reps of an exercise they will call “Jam!”, and their partner will take over. To clear the Jam (any failed attempt at 30 reps), the person must do 3 burpees and then be ready to take over when their partner calls “Winchester!” or “Jam!”
Notes:
The important element in this workout is sustaining a high rate of fire. If you cannot execute continuous repetitions, you must call “Jam!” to get your partner in the fight and keep rounds going down range.
Cease fire after 5 minutes at a station. Take a 1 minute break while moving to the next station and then reengage in the fight.
You do not have to begin at station 1.
