Intermediate
Strength:
Complete the following every 90 seconds for 6 rounds –
6 Hang power snatches
Muscular Endurance:
4 Rounds –
Pull-up hold x x 12 sec
Handstand x 25 sec
Push-up hold x 12 sec
Chair pose x 25 sec
Benchmark – 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:
Complete the following every 90 seconds for 6 rounds –
8 Snatch grip high pulls
*You may also complete hang muscle snatches
Muscular Endurance:
4 Rounds –
Inverted row hold x x 12 sec
Plyo box pike x 25 sec
Push-up hold from knees x 12 sec
Chair pose x 25 sec
Benchmark – Modified Annie:
100 Jump ropes / 50 sit-ups
80 Jump ropes / 40 sit-ups
60 Jump ropes / 30 sit-ups
40 Jump ropes / 20 sit-ups
20 Jump ropes / 10 sit-ups
*The jump ropes can be modified to jumping jacks if needed.