Level 1

21-15-9

Wall Balls

Ball Slam

-then-

40-30-20-10*

Jump rope (x3)

Sit ups

 

Level 2

21-15-9

Wall Balls 14/10

Ball Slam 15/10

-then-

50-40-30-20-10

Double unders**

Sit ups

  • for the doulbe unders, do 25-20-15-10-5 or 10-8-6-4-2 depending on your ability
Level 3

21-15-9

Wall Balls 20/14

Ball Slam 20/15

-then-

50-40-30-20-10

Double unders

Sit ups

 

Level 4 Rx

21-15-9

Wall Balls 20/14

Ball Slam 30/20

-then-

50-40-30-20-10

Double unders

Sit ups

 

Motivation

 

Strength