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“Fatal 40”


Benchmark WOD

91.4K 1.1K
  • For Time
  • 40 Wall Ball Shots (20/14 lb)
  • 40 Hang Cleans (95/65 lb)
  • 40 Pull-Ups
  • 40 Deadlifts (95/65 lb)
  • 40 Push-Ups
  • 40 Box Jumps (24/20 in)
  • 40 Kettlebell Swings (1.5/1 pood)
  • 40 Toes-to-Bars
  • 40 Air Squats
  • 40 Hang Snatches (95/65 lb)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 40 Burpees
  • 400 meter Run at start and after each 40-rep movement

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Complete a 400-meter Run at the start and after each 40-rep movement for a total run distance of 3.5 miles.

Score is the time on the clock when the last 400-meter Run is completed.

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namesake photo

Background: “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 @georgie_jo of CrossFit Owasso @crossfitowasso (Owasso, OK, USA)

In 2017 Johnson told us in a comment, “Rod Durham, one of our cast members passed away over a year ago, so now it can be done as a tribute to Rod. He was the shining light and joy of our cast.”

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