Intermediate
Strength:
One arm row –
5 x 5 @ 25 – 30% of barbell row
Benchmark Workout: Cindy
Cindy: 20 minute AMRAP –
5 Pull-ups
10 Push-ups
15 Squats
Benchmark Workout: 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:
One arm row –
5 x 5 @ 25 – 30% of barbell row
Benchmark Workout: Cindy
Cindy: 20 minute AMRAP –
5 Inverted rows
10 Push-ups
15 Squats
Benchmark Workout: 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.
