Dynamic Athletic Movement
30 Second Handstand
L0/1 – substitute Downdog hold with feet elevated on a box/stall bars
(21 Minutes total)
Take 15 minutes (including warmup sets) to work up to a heavy single Bench Press for the day, then:
6 minutes E2MOM (3 sets)
3 Bench Press at 85% of today’s heavy single
Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
Take 20 minutes (this includes warmup sets) and work up to your heaviest Bench Press triple.
Rest 2-3 minutes between sets.
If you hit your max early, you can do some lighter back-off sets for technique practice.
8 Double Kettlebell Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute
3x AFAP (15 minute limit)
30 Wall Balls
20 Toes to Bar
L4 – at the top of EVERY MINUTE (including the start of the workout), perform 15 Double Unders
L3 – same as L4, but if you struggle with DUs just do 5 every minute
L2 – no jump rope, sub kipping knee raise or knees to elbow if necessary
L0/1 – no jump rope, sub bf situps if necessary