Intermediate
Strength:
Hang squat clean –
4 x 8
* Go light
Skill:
Spend 5 min working on kipping
Muscular Endurance:
3 Rounds –
10 Supinated barbell rows
8 Reverse goblet lunges / side
8 Wide weighted push-ups
*Do your best to perform perfect reps
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:
Hang muscle clean –
4 x 8
* Go light
Skill:
Spend 5 min working on kipping
Muscular Endurance:
3 Rounds –
10 Supinated barbell rows
8 Reverse goblet lunges / side
8 Wide weighted push-ups
*Do your best to perform perfect reps
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.
