[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]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
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[tab]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
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[tab]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
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[tab]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
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[tab]Motivation
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[tab]Strength
Bench Press 3 x 5 add 2.5/5
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Mobility: banded shoulder stretches
