Intermediate
Strength:
5 rounds –
6 Sumo deadlifts
2 Rope climbs
Muscular Endurance:
4 Rounds –
6 Natural hamstring curls
6 Dips
6 TRX supinated inverted rows
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Dumbbell punches
Station 2: Frog jumps
Station 3: Dumbbell half squat to curl and press
Station 4: Plyo-box toe taps
Beginner
Strength:
5 rounds –
6 Sumo deadlifts
2 Lying to standing rope climbs
Muscular Endurance:
4 Rounds –
10 Hip bridges
8 Banded triceps push-downs
6 TRX supinated inverted rows
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Dumbbell punches
Station 2: Frog jumps
Station 3: Dumbbell half squat to curl and press
Station 4: Plate toe taps
