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.
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
Well done Ryanne!
You killed this one!
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 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!
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
API test, done a few weeks ago with the trainers: Brown
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.
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
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
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.
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.
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
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!
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.
Awesome Jackie! Thanks for getting me out to gym early.
Yes, it worked out getting to the gym at noon! Excellent results on your test Aubrey!
Did this a couple weeks ago. Got Black. Did it again today with new shorts. Got 4 fewer reps. Taking the shorts back !!!
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 💪
You did great today.
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 🤮
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!!
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
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