Intermediate
Complete 5 hip circles in each direction
Complete 6 quadruped rotations on each side
Complete 6 single leg hip lifts on each side
Complete 5 hip circles in each direction
Strength:
3 Rounds –
6 Sumo deadlifts @ 70%
8 Barbell lat pull-downs
Muscular Endurance:
In teams of two with one partner working at a time, alternate rounds to complete 8 rounds of the following not for time –
Pull-up hold x 8 sec
8 Knee raises
Knee raise hold x 6 sec
Metabolic Conditioning:
Lift the elephant:
In teams of 2 with one partner working at a time, lift 16,000 pounds from ground to overhead.
For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. Exclude the ground touching rule for kettlebell swings only.
Advanced lift an African elephant – 22,000 pounds
Mobility:
Complete the bow stretch for 40 seconds on each side
Spend 40 seconds hanging
Spend 40 seconds hanging with your toes touching
Beginner
Complete 5 hip circles in each direction
Complete 6 quadruped rotations on each side
Complete 6 single leg hip lifts on each side
Complete 5 hip circles in each direction
Strength:
3 Rounds –
10 Sumo deadlifts
8 Barbell lat pull-downs
Muscular Endurance:
In teams of two with one partner working at a time, alternate rounds to complete 6 rounds of the following not for time –
Inverted row hold x 8 sec
8 Inverted mountain climbers / side
Forward leaning ring hold x 15 sec
Metabolic Conditioning:
Lift the elephant:
In teams of 2 with one partner working at a time, lift 8,000 pounds from ground to overhead.
For this workout, you and a partner will be lifting the weight of a little elephant (8,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. Exclude the ground touching rule for kettlebell swings only.
Mobility:
Complete the bow stretch for 40 seconds on each side
Spend 40 seconds hanging
Spend 40 seconds hanging with your toes touching
