Intermediate
Strength:
Overhead Lunge – 6 x 4
Muscular Endurance:
3 Rounds –
25 Second handstand hold
35 Second bar hang
45 Second weighted plank
Metabolic Conditioning:
Tabata –
Supinated Inverted rows
Push-ups
Mountain climbers
Squat thrusts
*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.
Beginner
Strength:
Barbell Lunge – 6 x 4
Muscular Endurance:
3 Rounds –
25 Second plyobox pike hold
25 Second bar hang
35 Second plank
Metabolic Conditioning:
Tabata –
Supinated Inverted rows
Push-ups
Mountain climbers
Squat thrusts
*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.
