You’ll perform one of the following Aerobic Power Interval 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
Or
Row for 20 min
Warm-up and Mobility
Rowing Test – 20mins
4449m
Levelled up to Black 1
I was shocked with this result…I was aiming for Blue.
Thanks Marcel!!
Did the rowing test 20 min
4987m Brown 3 from purple 2
API
203 rep – went from blue II to purple I!