[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
20 min AMRAP
5 Ring Rows
10 Elevated Push Ups
15 Squats
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[tab]Level 2
20 min AMRAP
3/2 Pull Ups
10 Push Ups
15 Squats
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[tab]Level 3
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
*fewer than 20 rounds
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[tab]Level 4 Rx
“Cindy”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
or
“Mary”
20 min AMRAP
5 Handstand Push Ups
10 One legged Squats
15 Pull Ups
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[tab]Motivation
Workout with a purpose. Do every drill and every movement with a goal in mind. Small improvements all the time. Set and accomplish small goals everyday. As you accomplish these consistently you will be surprised how quickly you accomplish your big goals. We know it will be hard work. Embrace the challenge and be awesome.
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[tab]Strength
Weighted Pull Up – 1 RM
Ring Row – 5 RM
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[tab]Strategy
The trick to this workout is to not fail on a rep. This means taking breaks early in the workout to avoid hitting failure. Break up the movements before they become difficult. It is a long workout. Remember we are trying to find out how much work you can do in 20 minutes not 10 minutes.
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Get more Awesome: 200 Flutter Kicks / Shoulder and Chest Mobility
