Level 1

Beginning on a 4-minute clock, complete as many reps as possible of:

25 hanging knee raises

50 single-unders

15 squat cleans (weight should increase each round)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

13 squat cleans

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

11 squat cleans

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

9 squat cleans

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

7 squat cleans

Stop at 20 minutes.

 

Level 2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 hanging knee raises

50 single-unders

15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Level 3

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Level 4 Rx

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Motivation

Strength

Strategy

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