Intermediate
Strength:
Supinated barbell row –
7 x 4
Muscular Endurance:
4 Rounds –
6 Tall box jumps
8 Dips
10 Overhead lunges
Metabolic Conditioning:
Tabata –
Wall balls
Full body crunch
Kettlebell swings
Sprints (30 feet = 1)
*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:
Supinated barbell row –
7 x 4
Muscular Endurance:
4 Rounds –
6 Tall box jumps
8 Dips
10 Goblet lunges
Metabolic Conditioning:
Tabata –
Wall balls
Full body crunch
Kettlebell swings
Sprints (30 feet = 1)
*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.
