Intermediate
Strength:
5 Sets –
2 Back squats @ 85%
4 Pull-up negatives
Advanced complete weighted pull-up negatives
Metabolic Conditioning:
Every 30 seconds, for 3 minutes (3 sets):
Station 1: Bar hang x 30 seconds
Station 2: Jump squats (touch your pull-up bar) x 20 seconds
Every 30 seconds, for 2 minutes (2 sets):
Station 1: One arm dumbbell thrusters x 30 seconds (15 seconds / arm)
Station 2: High plank shoulder taps x 30 reps
In 10 minutes, complete the following:
Run 400 Meters
Immediately followed by as many rounds and reps as possible of –
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
In 14 minutes, complete the following:
Run 400 Meters
Immediately followed by as many rounds and reps as possible of –
10 Dumbbell Thrusters
20 V-Ups
Beginner
Strength:
5 Sets –
4 Back squats
6 Ring assisted pull-ups
Metabolic Conditioning:
Every 30 seconds, for 3 minutes (3 sets):
Station 1: Ring assisted pull-up hold x 30 seconds or ALAP
Station 2: Air squats x 20 seconds
Every 30 seconds, for 2 minutes (2 sets):
Station 1: One arm dumbbell thrusters x 30 seconds (15 seconds / arm)
Station 2: High plank shoulder taps x 20 reps or AMAP
In 10 minutes, complete the following:
Run 250 Meters
Immediately followed by as many rounds and reps as possible of –
4 Inverted rows
8 Push-ups from knees
12 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
In 14 minutes, complete the following:
Run 250 Meters
Immediately followed by as many rounds and reps as possible of –
10 Dumbbell Thrusters
15 Cocoons
