[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] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
3 Rounds for time:
400 Meter Run
10 Hang Power Cleans,
20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground. Keep your legs as straight as possible)
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[tab]Level 2
3 Rounds for time:
400 Meter Run
10 Hang Power Cleans, 75/55#
20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground. Keep your legs as straight as possible)
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[tab]Level 3
3 Rounds for time:
400 Meter Run
10 Hang Power Cleans, 115/75#
20 Toes To Bar
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[tab]Level 4 Rx
3 Rounds for time:
400 Meter Run
10 Hang Power Cleans, 155/105#
20 Toes To Bar
*Sub 10 minutes
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[tab]Motivation
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[tab]Strength
None[/tab]
[tab]Strategy
Your goal should be to complete the run between 1:40 -2:30. The Hang Power cleans should be done without break (30 seconds). Toes to Bar we have seen are a major weakness in the gym. Keep these in small sets. If you do 5 every 15 seconds they will take 60 seconds. If you are doing leg raises then try to keep a steady pace. The leg raises should take no longer than 60 seconds. The goal is to have everyone complete the workout in less than 12 minutes.
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