Intermediate
Strength:
Front squat –
20 Reps @ 40 – 50%
Muscular Endurance:
4 Rounds –
8 Romanian deadlifts
8 Strict press
8 Inchworm walkouts
Benchmark Workout Retest: Annie
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).
Beginner
Strength:
Goblet squat –
20 Reps
Muscular Endurance:
4 Rounds –
8 Romanian deadlifts
8 Strict press
8 Inchworm walkouts
Benchmark Workout Retest: Annie
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 2) or jumping jacks if needed.
