Intermediate
Strength:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – 8 Romanian Deadlifts @ 4011
Station 2 – Plank x 60 seconds (weighted if possible)
Station 3 – 8 Alternating dumbbell rows / side @ 2111
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
*For the carry: Hold a heavy Dumbbell or Kettllebell at your side in suitcase carry, and a lighter Dumbbell or Kettlebell overhead in waiter’s carry; switch arms at 50-meters.
Metabolic Conditioning:
3 Rounds –
Complete 40 sec at each station with 20 sec rest between stations –
Station 1: Pull-ups
Station 2: Lunges
Station 3: Russian twists
Station 4: Box jumps
Station 5: Jump ropes
* The goal is to accumulate as many reps as possible throughout each round.
Mobility:
Towel stretch x 90 sec / side
Beginner
Strength:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – 8 Kettlebell Romanian Deadlifts @ 4011
Station 2 – Plank x 60 seconds (weighted if possible)
Station 3 – 8 Alternating dumbbell rows / side
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
*For the carry: Hold a heavy Dumbbell or Kettllebell at your side in suitcase carry, and a lighter Dumbbell or Kettlebell overhead in waiter’s carry; switch arms at 50-meters.
Metabolic Conditioning:
3 Rounds –
Complete 40 sec at each station with 20 sec rest between stations –
Station 1: Bar inverted rows
Station 2: Split squats (switch sides halfway)
Station 3: Russian twists
Station 4: Box step-ups
Station 5: Jump ropes
* The goal is to accumulate as many reps as possible throughout each round.
Mobility:
Towel stretch x 90 sec / side
