Intermediate
Strength:
Every 2 minutes, for 18 minutes (3 sets) of –
Station 1: 8 Alternating dumbbell floor presses / side @ 20X1
Station 2: 2-3 Turkish get ups / side
Station 3: Hollow Rocks or Hold x 60 seconds
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Chair pose x 20 sec
Superman hold x 15 sec
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Hang power cleans
Station 2: Bicycles
Station 3: Squat thrusts jumps
Station 4: Sprints
Beginner
Strength:
Every 2 minutes, for 18 minutes (3 sets) of –
Station 1: 8 Alternating dumbbell floor presses / side @ 20X1
Station 2: 3-4 Half Turkish get ups / side
Station 3: Hollow Rocks or Hold x 45 seconds (accumulate time as needed)
Muscular Endurance:
4 Rounds –
Inverted row hold x 12 sec
Plyo-box pike x 20 sec
Chair pose x 20 sec
Superman hold x 15 sec
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Kettlebell high pulls
Station 2: Bicycles
Station 3: Squat thrusts jumps
Station 4: Run
