Intermediate
One rep max testing:
Floor press 1RM
Row 1RM
Strength:
6 Rounds –
6 Pull-ups
8 Step ups (4 / side)
Muscular endurance:
6 Rounds –
Hanging oblique hold x 3 sec / side
Rest x 5 sec
Hanging L Hold x 5 sec
Rest x 5 sec
Metabolic conditioning:
Complete the following for time –
120 One arm snatches (60 / side)
Beginner
Three rep max testing:
Floor press 3RM
Row 3RM
*Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We will use a calculation to estimate your one rep max based on your three rep max.
Strength:
6 Rounds –
6 Pull-ups
8 Step ups (4 / side)
Muscular endurance:
6 Rounds –
Hanging oblique hold x 3 sec / side
Rest x 5 sec
Hanging L Hold x 5 sec
Rest x 5 sec
Metabolic conditioning:
Complete the following for time –
100 One arm snatches (50 / side)
