Intermediate
Strength:
4 Rounds –
8 Sumo deadlifts
8 Wide pull-ups
6 Supinating dumbbell curls / side
Metabolic Conditioning:
Complete one round of Tabata with each of these movement pairs (4 rounds total):
Round 1:
- Odd intervals: Kettlebell swings
- Even intervals: Wall balls
Round 2:
- Odd intervals: Flutter kicks
- Even intervals: Mountain climbers
Round 3:
- Odd intervals: Wall balls
- Even intervals: Flutter kicks
Round 4:
- Odd intervals: Kettlebell swings
- Even intervals: Mountain climbers
Beginner
Strength:
4 Rounds –
8 Kettlebell sumo deadlifts
8 Wide bar inverted rows (challenge yourself)
6 Supinating dumbbell curls / side
Metabolic Conditioning:
Complete one round of Tabata with each of these movement pairs:
Round 1:
- Odd intervals: Kettlebell swings
- Even intervals: Wall balls
Round 2:
- Odd intervals: Flutter kicks
- Even intervals: Mountain climbers
Round 3:
- Odd intervals: Wall balls
- Even intervals: Flutter kicks
Round 4:
- Odd intervals: Kettlebell swings
- Even intervals: Mountain climbers
*One round of Tabata consists of 8, 30 second intervals. During each interval you will work for the first 20 seconds then rest for the next 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.