Intermediate
Strength:
Front squat –
3 x 15 @ 25% – 30%
Skill:
Spend 5 min working on double unders
Muscular endurance:
4 Rounds –
Pull-up hold to bar hang x 40 sec
Handstand practice x 30 sec
Hanging L-hold x 3 reps of 8 sec each
Metabolic Conditioning:
6 Min AMRAP –
Turkish get ups (go light)
Benchmark Workout Retest: 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:
Goblet squat –
3 x 15
Skill:
Spend 5 min working on double unders
Muscular endurance:
4 Rounds –
Pull-up hold to bar hang x 40 sec
Handstand practice x 30 sec
Hanging L-hold x 3 reps of 6 sec each
Benchmark Workout Retest: 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.
