Intermediate
Strength:
Every 90 seconds for 13.5 minutes (3 sets) –
Station 1: 14 – 18 Banded leg curls @ 1010
Station 2: 8 Supinated inverted rows @ 2111
Station 3: 8 Goblet squats @ 3211
Muscular Endurance:
Every 2 minutes, for 18 minutes (3 rounds) –
Station 1: 25 Russian kettlebell swings
Station 2: 10 Barbell rollouts @ 3111
Station 3: Side plank x 45 seconds / side
Metabolic Conditioning:
Complete 3 rounds of the following working for 35 seconds at each station with 10 seconds rest between stations –
Station 1: Hang power cleans
Station 2: Pike jumps
Station 3: Pull-ups
Station 4: Squat thrusts
Beginner
Strength:
Every 90 seconds for 13.5 minutes (3 sets) –
Station 1: 14 – 18 Banded leg curls
Station 2: 10 Supinated inverted rows
Station 3: 8 Goblet squats @ 3211
Muscular Endurance:
Every 2 minutes, for 18 minutes (3 rounds) –
Station 1: 20 Russian kettlebell swings
Station 2: 8 Inchworm walkouts @ 3111
Station 3: Side plank x 30 seconds / side
Metabolic Conditioning:
Complete 3 rounds of the following working for 35 seconds at each station with 10 seconds rest between stations –
Station 1: Kettlebell high pulls
Station 2: Plank to downward dog (slow and controlled)
Station 3: Inverted rows
Station 4: Squat thrusts on box
