Intermediate
Strength:
Sumo Deadlift –
5 x 5 @ 65% of Deadlift 1RM
Muscular Endurance:
4 Rounds –
Supinated pull-up hold x 15 sec
Handstand hold x 25 sec
Hollow body hold x 35 sec
Metabolic Conditioning:
Complete the following with a partner for time –
80 Wall balls [Hollow body]
160 Kettlebell swings [Wall sit]
240 Squats [Hang from pullup bar]
*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
Strength:
Sumo Deadlift –
5 x 7 @ 55% of Deadlift 1RM
Muscular Endurance:
4 Rounds –
Supinated inverted row hold x 10 sec
Plyo box pike hold x 25 sec
Hollow body hold x 35 sec
Metabolic Conditioning:
Complete the following with a partner for time –
60 Wall balls [Modified hollow body]
120 Kettlebell swings [Wall sit]
180 Squats [Hang from pullup bar]
*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.
