Intermediate
Strength:
Weighted push-up –
6 x 5
Muscular Endurance:
14 Minute AMRAP –
4 Pull-ups
6 Box jumps
8 Deadlifts
Metabolic Conditioning:
Ascending sprint intervals –
20 second intervals:
Complete 2 sprints each distance: 15 ft, 30 ft, 45 ft, 60 ft
40 second intervals:
Complete 2 sprints at each distance: 30 ft, 60 ft, 90 ft, 120 ft
80 second intervals:
Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft
*Your goal is to complete as many intervals as possible in each category (20-seconds, 40-seconds, 80-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
Beginner
Strength:
Strict push-up –
6 x 5
Muscular Endurance:
14 Minute AMRAP –
4 Inverted rows
6 Box jumps
8 Kettlebell deadlifts
Metabolic Conditioning:
Ascending sprint intervals –
20 second intervals:
Complete 2 sprints each distance: 15 ft, 30 ft, 45 ft, 60 ft
40 second intervals:
Complete 2 sprints at each distance: 30 ft, 60 ft, 90 ft, 120 ft
80 second intervals:
Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft
*Your goal is to complete as many intervals as possible in each category (20-seconds, 40-seconds, 80-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
