Intermediate
Strength:
Barbell row–
5 x 5 @ 70%
Muscular Endurance:
Pullup & triceps push-up pyramid –
1 Pull-up, 1 triceps push-up
2 Pull-ups, 2 triceps push-ups
3 Pull-ups, 3 triceps push-ups
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 push-ups, rest 20 seconds, 3 pull-ups, 3 push-ups, rest 30 seconds.
Metabolic Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Goblet squat
Kettlebell swing
Weighted sit-up
*Every minute, pause your workout and complete a 120 foot sprint
Beginner
Strength:
Barbell row–
5 x 5 @ 70%
Muscular Endurance:
Pullup & triceps push-up pyramid –
1 Inverted row, 1 triceps push-up
2 Inverted rows, 2 triceps push-ups
3 Inverted rows, 3 triceps push-ups
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted row s, 2 push-ups, rest 20 seconds, 3 Inverted row s, 3 push-ups, rest 30 seconds.
Metabolic Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Goblet squat
Kettlebell swing
Weighted sit-up
*Every minute, pause your workout and complete a 90 foot sprint
