Intermediate
Strength:
Floor press –
5 x 5 @ 65%
Muscular Endurance:
4 Rounds –
6 Supinated pull-ups
8 Presses
10 Triceps band pushdowns
Metabolic Conditioning:
2 Rounds –
6 Running broad jumps
Ascending sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft
15 second intervals:
Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
Beginner
Strength:
Floor press –
5 x 5 @ 65%
Muscular Endurance:
4 Rounds –
6 Supinated inverted rows
8 Presses
10 Triceps band pushdowns
Metabolic Conditioning:
2 Rounds –
6 Running broad jumps
Ascending sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft
15 second intervals:
Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
