Intermediate
Strength:
Barbell squat –
5 x 5 @ 70 – 75%
Muscular Endurance:
3 Rounds –
8 Sumo deadlifts
8 Dips
8 Inchworm walkouts
Metabolic Conditioning:
Ascending sprint intervals –
20 second intervals:
Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft
25 second intervals:
Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft
30 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, 25-seconds, 30-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
Beginner
Strength:
Barbell squat –
5 x 7 @ 70 – 75%
Muscular Endurance:
3 Rounds –
8 Sumo kettlebell deadlifts
8 Plyo-box dips
8 Inchworm walkouts
Metabolic Conditioning:
Ascending sprint intervals –
20 second intervals:
Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft
25 second intervals:
Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft
30 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, 25-seconds, 30-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
