Two rounds for max reps, one minute at each station (in any order), with one minute rest after five minutes:
Wallball shots
Kettlebell swings
Box jumps
Sit-ups
Shuttle sprints, width of gym between purple stripes
Record total reps for each round to comments.
Two rounds, 1 minute each station:
Deadlift, 45 – 75 lb
Goblet squat, 1/2 – 1 pood
Shuttle sprints, 3/4ths width of gym
Count total reps. Each width of gym counts as 2 reps. (Down and back would be 4 reps.)
AMRAP (as many rounds as possible) in 8 minutes of:
7 push-ups
7 sit-ups
7 squats
Run 1 lap around the purple stripe
This is an 8 minute workout. Start a timer and get as much work as you can done in the 8 minutes. If you have trouble with push-ups, get one of the boxes from the pull-up room and put your hands on that. The taller the box, the easier the push-up will be.
Record rounds and reps to comments. (e.g. 5 rounds + 7 sit-ups)
Run 1 mile
Max push-ups in 2 minutes
also (not a benchmark) …
Tabata squats (work 20 seconds, rest 10 seconds, 8 rounds)
