10 Min warm up
100 m run
10 Step ups
10 Spider-Man push ups
10 Light wall balls
4 Kip bar taps+ 2 strict Pull ups
MAKE IT A PARTNER WOD ..SPLIT REPS UP HOWEVER YOU WANT TO… BUT both PARTNERS HAVE TO RUN TOGETHER.
**400 meter Run at start and after each 40-rep movement
Total run distance is 3.5 miles
40 Wall Balls (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Deadlifts (95/65 lb)
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Air Squats
40 Hang Snatches (95/65 lb)
**400 meter Run at start **and after each 40-rep movement
**Total run distance is 3.5 miles
“I was on Season 4 of Extreme Weight Loss on ABC. I was one of 16 participants on that season. We lost over 2,000 pounds in a year. During our year of extreme working out, most of us were working with CrossFit trainers. We decided we would put together a WOD to represent our group and the hard work we were all putting in to lose weight. We all submitted movements we liked and movements we hated, and Bruce Pitcher, one of the participants put together this WOD. We named it the Fatal 40 because we were pretty sure it was going to kill us. I am sure I submitted wall balls as my dislike movement.
The first time I did this WOD was the day after Christmas [December 26, 2014], here at my local box. Then we did it together as a group at Bladium Crossfit in Denver when we were there for our 9 month weigh ins. Our “home base” was the Anschutz Wellness Center in Aurora, CO.
This WOD represented how hard we were pushing ourselves. There are 13 movements because there were 13 episodes of our show that season. The running between each round was put in because to lose weight, our workouts always geared toward cardio based WODs with lots of running.
We worked hard for a year to lose weight. We worked out for about 4 hours a day all year. We transformed our lives and bodies and didn’t give up even when we were pushed beyond our limits.” – Coach Georgeanna Johnson, CrossFit Owasso