Intermediate
Strength:
Part 1:
Take 10 minutes to find a squat 3-rep max
Part 2:
4 Rounds –
3 Squats @ 80 – 85% of 3-rep max established in part 1 (above)
6 Curls
6 Dips
Benchmark #1
Fran:
21 – 15 – 9
Thrusters
Pull-ups
Benchmark #2
Annie:
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).
Beginner
Strength:
Part 1:
Take 10 minutes to find a squat 5-rep max
Part 2:
4 Rounds –
5 Squats @ 75 – 80% of 5-rep max established in part 1 (above)
6 Curls
6 Triceps kickbacks / side
Benchmark #1
Fran:
21 – 15 – 9
Dumbbell thrusters
Inverted rows
Benchmark #2
Annie:
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 2) or jumping jacks if needed.
