Intermediate
Strength:
4 Rounds –
8 Barbell row @ 60 – 65%
8 Pull-ups
Muscular Endurance:
4 Rounds –
Supinated pull-up hold x 15 sec
Handstand hold x 25 sec
Hollow body hold x 35 sec
Metabolic Conditioning:
Sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft
22 second intervals:
Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft
15 second intervals:
Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
Beginner
Strength:
4 Rounds –
8 Barbell row @ 55 – 60%
8 Pull-ups
Muscular Endurance:
4 Rounds –
Supinated inverted row hold x 15 sec
Handstand hold x 25 sec
Hollow body hold x 35 sec
Metabolic Conditioning:
Sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft
22 second intervals:
Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft
15 second intervals:
Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
