Intermediate
Strength:
Find your shoulder-to-overhead one-rep or three-rep max!
*push presses, push jerks, and split jerks are all approved
Muscular Endurance:
5 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Push-up hold x 12 sec
Side plank x 25 sec / side
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball slams
Station 2: Squat thrusts
Station 3: Jump ropes
Station 4: Sit-ups
Beginner
Strength:
Find your dumbbell shoulder-to-overhead three-rep max or five-rep max!
*push presses and push jerks are approved
Muscular Endurance:
5 Rounds –
Inverted row hold x 12 sec
Plyo-box pike x 20 sec
Push-up hold from knees x 12 sec
Side plank on box x 25 sec / side
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball slams
Station 2: Squat thrusts on box
Station 3: Jump ropes
Station 4: Sit-ups
