TEST DAY
– Pick a level (Beginner, Intermediate, Advanced, Elite)
– There is to be NO scaling, you must complete the workouts as recommended
– Before advancing onto the next level you must complete the workout within the recommended timeframe
– All workouts have a 10 minute time cap
Beginners
“Franpee”
21-15-9
– Thrusters (15kg/20kg)
– Burpees
Achievement unlocked: Sub 6 minute time
Intermediate
“Annie”
50-40-30-20-10
– Double unders
– Sit ups
Achievement unlocked: Sub 8 minute time
Advanced
“Diane”
21-15-9
– Deadlifts (75kg/102.5kg)
– Handstand push ups
Achievement unlocked: Sub 8 minute time
Elite
“Amanda”
9-7-5
– Muscle up
– Snatch (45kg/62.5kg)
Achievement unlocked: Sub 8 minute time
