Battleground, Norwalk – Level 1


Metcon (5 Rounds for time)

5x400m Run. Full Recovery between each run.

Advanced Work

This is the make up day for Yesterday’s advanced work:Advanced Work:

Day 3 Endurance Work

Level 1

Level 2

Level 3

Skill 1

Pullups/Muscle Ups/Bar Muscle ups

2x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets

2x Max Sets of Butterfly Pull ups – only good sets with a min number count… i.e 10 good ones. Goal is 30-50 Butterfly

2x Max sets of muscle ups. If you get less than 3 each set then: Goal is 10-15 MU. If you can’t do that many in a row continue with 2-3 min rest between sets

Skill 2


2x Max Sets of HSPU to an abmat 3 Min Rest

2x Max Sets to the floor kipping

1x max strict followed by a set of max kipping rest 3min and repeat

Skill 3


2x Max Set of Sit and Stands

2x Max Sets No Alternating

2x Max Sets with Weight – no alternating

Skill 4

Double Under


Get 100 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each

Get 250 DU in min big sets… 30s, 50s, etc.

Leave a Reply