Intermediate
Strength:
Deadlift –
3 x 12
* Go light
Skill:
Spend 5 min working on double unders
Muscular Endurance:
3 Rounds –
10 Pull-ups
180 ft farmer carry
6 Broad jumps
Benchmark Workout Retest: 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:
Deadlift –
3 x 12
* Go light
Skill:
Spend 5 min working on double unders
Muscular Endurance:
3 Rounds –
10 Inverted rows
180 ft farmer carry
6 Broad jumps
Benchmark Workout Retest: 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 2) or jumping jacks if needed.
