API Test

27
Feb

API Test

Today, we’re testing Aerobic Power Intervals. It looks like Fight Gone Bad, and it will feel like Fight Gone Bad, but it isn’t.

You’ll perform one of the following tests with the required standards:

3 rounds of:
1 min Wall Balls (14/10# @ 10/9′)
1 min Russian KBS (35/20#)
1 min Box Steps (20/16″)
1 min DB Push Press (25/15#)
1 min Down Ups
1 min Rest

3 rounds of:
1 min Wall Balls (20/14# @ 10/9′)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest

“But what if I can’t even do all the movements in the first one?”
-Just like always, we’ll scale movements accordingly. Worry pas. You will still be given credit for the Level Method for ALL the movements you can do to the standard.

Ruhani

24 Responses

  1. Ryanne

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    Push presses and hpc were slow / hard
    265 reps. Brown III

  2. Mark

    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    TOTAL: 173
    BLUE

  3. Gabriel

    3 rounds of:
    1 min Wall Balls (20/# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest
    Rnd 1= 105, Rnd 2= 91, Rnd 3= 85

    Total–> 281 reps. Brown III

    Thanks for the push at the end Ronnie!

    Thanks Shane!

  4. Amy Hogan

    3 rounds of:
    1 min Wall Balls (14/# @ 9′)
    1 min Hang Power Clean (55#)
    1 min Box JUMPS (20″ with step down)
    1 min Push Press (55#)
    1 min Burpees
    1 min Rest
    Rnd 1= 95, Rnd 2= 86, Rnd 3= 79

    Total–> 260 reps. Brown III

  5. API

    3 Rounds of
    Min 1 – Wall Balls 14# @ 10′ (23/19/17)
    Min 2 – Russian KBS 35# (36/34/35)
    Min 3 – Box Step Ups 20″ (18/16/17)
    Min 4 – DB Push Press 25# (20/18/18)
    Min 5 – Body Builders (13/11/12)
    Min 6 – Rest

    110 + 98 + 99 = 307

    Orange III

    Went with the lighter version because I was a little worried about my wrist. Definitely need to go up next time.

  6. Angela Steeves

    API
    3 rounds of:
    1 min Wall Balls (14/10# @ 10/9′)
    1 min Russian KBS (35/20#)
    1 min Box Steps (20/16″)
    1 min DB Push Press (25/15#)
    1 min Down Ups
    1 min Rest

    316
    Orange 3

  7. Heather Beck

    API
    3 rounds of:
    1 min Wall Balls (14/10# @ 10/9′)
    22-15-19
    1 min Russian KBS (35/20#)
    36-34-28
    1 min Box Steps (20/16″)
    19-17-15
    1 min DB Push Press (25/15#)
    26-19-21
    1 min Down Ups
    16-14-15
    1 min Rest

    316
    Orange 3

  8. Joe

    This has been an exhausting week.
    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′) missed 5-7 of them. What an annoyance.
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest
    Worked with Jordan. Tried to stay consistent. 204 total. I’m sure this number could be improved in the future.

  9. Jordan Sanipass

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    Total: 246

    Purple III.

  10. Fred

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    Round 1: 20-25-16-20-13 = 94
    Round 2: 20-20-14-20-10 = 84
    Round 3: 16-20-12-13-12 = 73
    Total reps: 251 = Brown

    Notes for leveling up:
    1. Hard first round to gain some ground and maintain control for other 2 rounds.
    2. Go hard on HPC to gain some quick reps, also applies to Push Press… but HPC is where the most reps are at

  11. Aubrey

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest
    65,59,57
    Total: 181
    Big jump from regular class. 20# WB, and 24’ box
    Paced it to survive but there are more reps to be had lol!
    Blue 1
    Thanks Amanda!

  12. Jackie

    Nooner!

    3R
    Min 1-WB, 10#, 9’
    Min 2-Russian KBS @ 20#
    Min 3-Box Step Ups, 16”
    Min 4-DB Push Press @ 15#
    Min 5-Body Builders
    Min 6-Rest

    R1-121
    R2-116
    R3-112
    Total- 349

    Orange 3

    Thanks Amanda and Rocky! Also, nice to meet you Wendy Leger! You rocked the workout.

  13. Jeff Leger

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    259 reps

    That was absolutely shitty. And it got worse every round.

    Rd 1 – 105 <—- died around here 😂
    Rd 2 – 78
    Rd 3 – 76

    Nice job everyone 💪

  14. Marcel

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    196 reps

    Blue II

    It all felt awful today 🤮

  15. Heidi

    Wallballs – 14# @ 9′ : 27/18/17
    HPCleans @ 55# : 16/14/12
    Box Jumps 20″: 15/12/11
    Push Press @ 55#: 17/14/15
    Burpees: 12/9/10

    Total Reps = 220
    Purple III

    Burpees really really really sucked!!

  16. 3 Rounds of
    Min 1 – Wall Balls 14# @ 10′ (25/15/15)
    Min 2 – Russian KBS 35# (35/30/30)
    Min 3 – Box Step Ups 20″ (17/15/12)
    Min 4 – DB Push Press 25# (31/25/21)
    Min 5 – Body Builders (10/10/9)
    Min 6 – Rest

    118 + 95 + 87 = 300

    Orange III

  17. API
    3 rounds of:
    1 min Wall Balls (14/10# @ 10/9′)
    1 min Russian KBS (35/20#)
    1 min Box Steps (20/16″)
    1 min DB Push Press (25/15#)
    1 min Down Ups
    1 min Rest

    272
    Orange 3

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