March 26, 2018
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Intermediate
One rep max testing:
Lunge 1RM if not yet completed
Strength:
Deadlift –
5 x 5 @ 55%
Muscular endurance:
6 rounds –
Pull-up hold x 8 sec
Rest x 10 sec
Hollow body hold x 16 sec
Rest x 10 sec
6 rounds –
Handstand hold x 12 sec
Rest x 10 sec
Wall sit x 15 sec
Rest x 10 sec
Metabolic conditioning:
12 Rounds –
Sprint x 15 sec
Rest x 40 sec
Beginner
One rep max testing:
Lunge 3RM if not yet completed
Strength:
Deadlift –
5 x 5 @ 55%
Muscular endurance:
6 rounds –
Pull-up hold x 8 sec
Rest x 10 sec
Hollow body hold x 16 sec
Rest x 10 sec
6 rounds –
Handstand hold x 12 sec
Rest x 10 sec
Wall sit x 15 sec
Rest x 10 sec
Metabolic conditioning:
12 Rounds –
Sprint x 15 sec
Rest x 40 sec
