Level 1

Complete as many rounds as possible in 15 minutes.

2 Ring Rows

5 Push Press

5 Burpee Box Jump Overs

4 Ring Rows

5 Push Press

5 Burpee Box Jump Overs

6 Ring Rows

5 Push Press

5 Burpee Box Jump Overs

Increase the Ring Rows by 2 Reps at the start of each round

Level 2

Complete as many rounds as possible in 15 minutes.

1 Pull up

5 Push Press @ 45% body weight

5 Burpee Box Jump Overs

2 Pull ups

5 Push Press

5 Burpee Box Jump Overs

3 Pull ups

5 Push Press

5 Burpee Box Jump Overs

Increase the Pull ups by 1 Rep at the start of each round

Level 3

Complete as many rounds as possible in 15 minutes.

2 CTB Pull ups 

5 Push Press @ 60/50% bodyweight

5 Burpee Box Jump Overs

4 CTB Pull ups

5 Push Press

5 Burpee Box Jump Overs

6 CTB Pull ups

5 Push Press

5 Burpee Box Jump Overs

Increase the Pull ups by 2 Reps at the start of each round

Level 4

Complete as many rounds as possible in 15 minutes.

1 Muscle up

5 Push Press @ 70/60% body weight

5 Burpee Box Jump Overs

2 Muscle ups

5 Push Press

5 Burpee Box Jump Overs

3 Muscle ups

5 Push Press

5 Burpee Box Jump Overs

*Increase the Muscle ups by 1 Rep at the start of each round

 

Motivation

Strength

Bench Press 3 x 5 add 2.5/5

Mobility:  banded shoulder stretches