Level 1

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

5 Wall Ball

5 Step ups

5 KettleBell Swings

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 2

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

6 Wall Ball, 14/10#

6 Box Jump, 20/16?

6 KettleBell Swings, 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

 

Level 3

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

8 Wall Ball, 20/14#

8 Box Jump, 24/20?

8 KettleBell Swings, 53/35#

Your workout is done when you can’t complete the reps in the 30 second time limit.

 

Level 4 Rx

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

8 Wall Ball, 20/14#

8 Box Jump, 24/20?

8 KettleBell Swings, 53/35#

Your workout is done when you can’t complete the reps in the 30 second time limit.

**60 Rotations (20 Rounds)

Motivation

Workout Strategy

Today’s workout is also an exercise on learning how to pace yourself.  We are giving you 30 seconds to complete the required number of repetitions for the movement.  If I was doing level 1 then I would have 30 seconds to complete my 5 wall balls.  If it took me 10 seconds to complete the wall balls I would rest the remainder of the time.  Then I would have 30 seconds to complete 5 box jumps.  After that 30 seconds I would then have another 30 seconds to complete 5 kettlebell swings.  I will repeat this cycle until I can not complete the required reps in the given 30 seconds.  The goal today is to complete 60 rotations or 20 total rounds which is 30 minutes.

If you complete all 60 rotations then you will complete to following number of repetitions

Level 1 = 100 repetitions for each movement / 300 total reps

Level 2 = 120 repetitions for each movement / 360 total reps

Level 3 and 4 are the same, you need to get all the rounds in to qualify for red.

Level 4 = 160 repetitions for each movement / 480 total reps

Hopefully you will see what a difference a few reps can make and how you can decide the best rep scheme for your ability to ensure the best results in a workout.  Today is going to be awesome.

 

Strength

Muscle Up Progressions

 

Mobility: couch stretch 4 min/side