Intermediate
Strength:
Push jerk –
6 x 6 @ 90% of press 1RM
Metabolic Conditioning:
Partner workout:
3 Rounds –
Farmer carry x 60 feet
Lunge x 30 feet
Broad jump x 45 feet
Sprint x 90 feet
One partner will work at a time while the other motivates. Partner A will complete the four exercises in order, then immediately work backwards completing them in reverse order. Once partner A finishes the farmer carry at the starting point, partner B will begin. Your score is the time it takes for your team to compete one round.
Beginner
Strength:
Push press –
6 x 6 @ 65% of press 1RM
Metabolic Conditioning:
Partner workout:
3 Rounds –
Farmer carry x 60 feet
Lunge x 30 feet
Broad jump x 45 feet
Sprint x 90 feet
One partner will work at a time while the other motivates. Partner A will complete the four exercises in order, then immediately work backwards completing them in reverse order. Once partner A finishes the farmer carry at the starting point, partner B will begin. Your score is the time it takes for your team to compete one round.
