1) Complete for time:  (18 MINUTE CAP)

  • 25 walking Lunges
  • 20 pull-ups
  • 50 box jumps (24#/20#)
  • 20 double-unders
  • 25 ring dips
  • 20 knees-to-elbows
  • 30 kettlebell swings (70#/53#)
  • 30 sit-ups
  • 20 hang squat cleans (35#/25#)
  • 25 back extensions (sub: “goodmornings” – barbell)
  • 30 wall-ball shots (20#/14#)
  • 3 reps rope climbs

SCALED OPTION:

  • 20 walking lunge steps
  • 15 pull-ups
  • 35 box jumps
  • 15 double-unders (40 singles)
  • 20 dips (dip horns or box dips)
  • 15 knees to elbows
  • 20 kettlebell swings (53#/35#)
  • 20 sit-ups
  • 15 hang squat cleans (25#/15#)
  • 20 supermans
  • 20 wall ball shots (14#/10#)
  • 1 rope climb ascents

* Take note of the time cap here; the goal is to finish the workout in it’s entirety, while preserving the intended stimulus.  Taylor the workout to make it challenging for YOU but where you are able to move through each station in no more than 1:00-1:30.  Remember with every workout we do is an opportunity to get better and learn more about your strengths and overall work capacity.  Have fun and high five your fellow ACF’ers!!