Physical Conditioning I/II Powerball Lottery-Style Bodyweight Beatdown

Coach Korczynski provided me the opportunity to return to this Physical Conditioning I/II class this year, after three visits to last year's class.  I welcomed the chance to lead a new group to lead.

Coach Korczynski paced the group through the dynamic warm-up, then I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.
The group of 21 (20 students + one Principal) lined up in a large circle in the middle of the gym, centered around mid-court.  There was a bucket at the center, with an empty pitcher next to it.

Located inside the bucket were 20 ping-pong "lottery" balls and every ball contained an exercise and a repetition number.  Each participant takes their turn to run to the bucket, pull out a ball randomly, call out the exercise and rep number, and place the ball into the pitcher.  The group performs the exercise immediately.

The Lottery included the following 20 sets, randomized by the participants:

• 5 Burpees
• 7 Burpees
• 10 Burpees
• 10 Push-Ups
• 15 Push-Ups
• 20 Push-Ups
• 10 Wide Push-Ups
• 5 Diamond Push-Ups
• 15 Air Squats
• 20 Air Squats
• 5 Jump Squats
• 10 Jump Squats
• 15 Jumping Jacks
• 20 Jumping Jacks
• 10 Plank-Jacks
• 20 Plank-Jacks
• 10 Lunges (each leg)
• 20 Mountain Climbers
• 10 Reverse Crunches
• 10 Bicycle Kicks (each leg)

Coach Korczynski provided the music.  The emphasis was to limit the down-time as much as possible.  Participants were instructed to modify, as needed.  

We were able to successfully get through three rounds in just under 30 minutes, resulting in the following maximum totals:

• 66 Burpees
• 120 Push-Ups, 30 Wide Push-Ups, 15 Diamond Push-Ups (165 total)
• 105 Air Squats, 45 Jump Squats (150 total)
• 90 Plank-Jacks
• 105 Jumping Jacks
• 30 Lunges (each leg)
• 60 Mountain Climbers
• 30 Reverse Crunches
• 30 Bicycle Kicks (each leg)

We did allow a one-minute water break after Round 1 and Round 2.

To put the workout pace in perspective, divide each of those totals by 30 and you see the rep/minute average.

I greatly appreciate Coach K allowing me to lead this group.  I hope these 20 students enjoyed the Powerball Lottery-Style Beatdown.

Thank you for being your best.

CS

The opinions shared in this blog belong to Craig Smith and do not represent the school or district in which he works.