Intermediate
Strength:
Every 90 seconds, for 18 minutes (3 sets of each) –
Staiton 1: 6 Back squats @ 31X1
Station 2: 8 Hanging med-ball hamstring curls @ 2111
Station 3: 8 One arm dumbbell rows (left) @ 2111
Station 4: 8 One arm dumbbell rows (right) @ 2111
Muscular Endurance:
Complete as many rounds as possible in 12 minutes of –
4 Dumbbell hang power cleans
8 Dumbbell front squats
12 Dumbbell lunges (6 / side)
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds of rest between stations –
Staiton 1: Bicycles
Station 2: High knees
Station 3: Flutter kicks
Station 4: Sprints
Beginner
Strength:
Every 90 seconds, for 18 minutes (3 sets of each) –
Staiton 1: 8 Goblet squats @ 30X1
Station 2: 10 Hip bridges @ 2111
Station 3: 8 One arm dumbbell rows (left) @ 2111
Station 4: 8 One arm dumbbell rows (right) @ 2111
Muscular Endurance:
Complete as many rounds as possible in 12 minutes of –
6 Kettlebell high pulls
9 Kettlebell swings
12 Air squats
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds of rest between stations –
Staiton 1: Bicycles
Station 2: High knees march
Station 3: Flutter kicks
Station 4: Jog
