Intermediate
One rep max testing:
Deadlift 1RM
Muscular endurance:
4 Rounds –
8 Floor press
8 Step ups (4 / side)
8 Pull-ups
Metabolic Conditioning:
Complete 3 rounds with a partner –
Complete the following with a partner for time –
600 Jump ropes, [plank]
12 Bear crawls [bar hang]
240 High knees [wall sit]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Beginner
Three rep max testing:
Deadlift 3RM
*Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We will use a calculation to estimate your one rep max based on your three rep max.
Muscular endurance:
4 Rounds –
8 Floor press
8 Step ups (4 / side)
8 inverted rows
Metabolic Conditioning:
Complete 3 rounds with a partner –
Complete the following with a partner for time –
400 Jump ropes, [plank]
8 Bear crawls [bar hang]
180 High knees [wall sit]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
