Intermediate
Strength:
5 Rounds –
5 Strict presses @ 60%
5 Sumo deadlifts @ 45%
6 Weighted plank up-downs (3 / side)
Musular Endurance:
5 Rounds –
Pull-up hold x 10 sec
Bar hang x 20 sec
Rest x 25 sec
5 Rounds –
Handstand x 20 sec
Rest x 8 sec
Hollow body x 25 sec
Rest x 25 sec
Core:
12 Resistance band inverted sit-up
8 Resistance band twists / side
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:
5 Rounds –
5 Strict presses @ 60%
5 Sumo deadlifts @ 45%
6 Weighted plank up-downs (3 / side)
Musular Endurance:
5 Rounds –
Pull-up hold x 10 sec
Bar hang x 20 sec
Rest x 25 sec
5 Rounds –
Modified handstand x 20 sec
Rest x 8 sec
Hollow body x 25 sec
Rest x 25 sec
Core:
12 Resistance band inverted sit-up
8 Resistance band twists / side
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.
