Intermediate
Strength:
Deadlift –
4 x 8 @ 50%
Muscular Endurance:
3 Rounds –
10 Supinated pull-ups
10 Bulgarian split squats / side
10 Barbell rows
Benchmark Workout Retest: 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:
Kettlebell deadlift –
5 x 10
Muscular Endurance:
3 Rounds –
10 Supinated inverted rows
10 Split squats / side
10 Barbell rows
Benchmark Workout Retest: 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.
