Intermediate
Strength:
Every 90 sec for 5 rounds –
4 Power cleans
Muscular Endurance:
3 Rounds –
8 Ring assisted pull-ups @ 2111
Farmer carry x 240 ft
Metabolic Conditioning:
Complete one round of Tabata with each of these movement pairs (3 rounds total):
- Odd intervals: Kettlebell deadlifts
Even intervals: Seated resistance band rows
- Odd intervals: Sprints
Even intervals: Kettlebell deadlifts
- Odd intervals: Seated resistance band rows
Even intervals: Sprints
*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 consistently high number of reps from round to round.
Beginner
Strength:
Every 90 sec for 5 rounds –
6 Muscle cleans
Muscular Endurance:
3 Rounds –
8 Inverted rows @ 2111
Farmer carry x 180 ft
Metabolic Conditioning:
Complete one round of Tabata with each of these movement pairs (3 rounds total):
- Odd intervals: Kettlebell deadlifts
Even intervals: Plank to T
- Odd intervals: Sprints
Even intervals: Kettlebell deadlifts
- Odd intervals: Jumping jacks
Even intervals: Sprints
*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 consistently high number of reps from round to round.
