Intermediate
Strength:
Complete the following every 2 minutes, for 18 minutes (3 sets):
Station 1 – Back squat x 6
Station 2 –Farmer’s carry x 100 meters
Station 3 – Front Leaning Rest on Rings x 60 seconds
Muscular Endurance:
6 Rounds –
Pull-up hold x 8 sec
Rest x 10 sec
Handstand x 12 sec
Rest x 25 sec
6 Rounds –
Zercher squat hold x 12 sec
Rest x 10 sec
Side plank x 12 sec / side
Rest x 25 sec
Metabolic Conditioning:
4 Rounds –
10 Hang power snatches
20 Sit-ups
30 KBS
Beginner
Strength:
Complete the following every 2 minutes, for 18 minutes (3 sets):
Station 1 – Goblet squat x 6
Station 2 –Farmer’s carry x 100 meters
Station 3 – Front Leaning Rest on Rings x 40 seconds
Muscular Endurance:
6 Rounds –
Inverted row hold x 8 sec
Rest x 10 sec
Plyo-box pike x 12 sec
Rest x 25 sec
6 Rounds –
Wall-sit w/ plate hold x 12 sec
Rest x 10 sec
Side plank x 12 sec / side
Rest x 25 sec
*For the wall-sit, hold a light plate in your hands with your arms stretched straight out in front of you.
Metabolic Conditioning:
4 Rounds –
10 Sumo deadlift high pulls
15 Sit-ups
20 KBS
