Intermediate
Strength:
5 Rounds –
Warm-up round:
5 Kettlebell concentric deadlifts / 5 box jumps
Rounds 1 – 3:
3 Concentric deadlifts / 3 tall box jumps
Rounds 4 – 5:
2 Concentric deadlifts / 2 max height box jumps
*In order to complete a concentric or dropping deadlift – complete the first half of a deadlift by raising the bar from the floor to standing, then drop the bar and repeat for the required number of reps.
Metabolic Conditioning:
Complete 3 rounds of the following with a partner working for 100 seconds at each station. With one partner working at a time, switch between working and resting positions every 25 seconds –
Station 1: Power cleans
Station 2: Lateral box overs
Station 3: Pull-ups
Station 4: Russian twists
Station 5: Jump ropes
Partner A completes 25 seconds of power cleans then rests and motivates while partner B completes 25 seconds of power cleans. Partner A will complete another 25 seconds followed by partner B before moving on to station 2.
* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations. Do not count jump ropes toward final score.
Beginner
Strength:
5 Rounds –
Warm-up round:
8 Kettlebell concentric deadlifts / 8 Kettlebell swings
Rounds 1 – 3:
5 Concentric deadlifts / 5 heavy kettlebell swings
Rounds 4 – 5:
3 Concentric deadlifts / 3 heavy kettlebell swings
*In order to complete a concentric or dropping deadlift – complete the first half of a deadlift by raising the bar from the floor to standing, then drop the bar and repeat for the required number of reps.
Metabolic Conditioning:
Complete 3 rounds of the following with a partner working for 100 seconds at each station. With one partner working at a time, switch between working and resting positions every 25 seconds –
Station 1: Kettlebell high pulls
Station 2: Lateral box overs
Station 3: Inverted rows
Station 4: Russian twists
Station 5: Jump ropes
Partner A completes 25 seconds of high pulls then rests and motivates while partner B completes 25 seconds of high pulls. Partner A will complete another 25 seconds followed by partner B before moving on to station 2.
* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations. Do not count jump ropes toward final score.
