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.
If previously tested they can do the same format with different moves:
3 rounds of:
1 min of Pushups
1 min of Russian KBS
1 min of Burpees
1 min of Double Unders
1 min of Sit-ups
1 min of Rest
Pre WOD:
50 Cal Assault Bike
2000 m row
50 T2B
i
3 rounds of:
1 min of Pushups
1 min of Russian KBS
1 min of Burpees
1 min of Double Unders
1 min of Sit-ups
1 min of Rest
Rd 1 : 115
Rd 2 : 118
Rd 3 : 115
Total : 348
Post WOD:
2000m Row
50 Cal Assault Bike
QOD: Bodies by Downing Pool
Noon class
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
265 reps
Brown 1
API test
3 rounds of:
1 min Wall Balls (10# @ 9′) – first time using 10#
1 min Russian KBS (20#)
1 min Box Steps (16″)
1 min DB Push Press (15#)
1 min Down Ups
1 min Rest
330 reps
ORANGE III
All tests completed 😁
Thanks Roxanne! Thank you for keeping count Christina. PR on wall balls for both of us.
QOD: Believer by Imagine Dragons
Great job on the 10# ball, ladies!
API test: black!
Thanks Kevin!
API Test Purple 2
Slow and careful on box jumps…
3 rounds of:
1 min of Pushups
1 min of Russian KBS (53#)
1 min of Burpees
1 min of Double Unders
1 min of GHD Sit-ups
1 min of Rest
Rnd 1 : 32, 35, 15, 64, 18 (164)
Rnd 2 : 30, 32, 15, 60, 17 (154)
Rnd 3 : 30, 33, 13, 61, 16 (153)
Total : 471
Alternate wod: 378 rx
1: 109
2: 133
3: 136
3 rounds of:
1 min Wall Balls (14/10# @ 10/9′) – 27,22,23 reps
1 min Russian KBS (35/20#) – 35,35,35 reps
1 min Box Steps (20/16″) – 24,19,21 reps
1 min DB Push Press (25/15#) – 40,28,33 reps
1 min Down Ups – 20,16,18 reps
1 min Rest
Can’t do burpees or box jumps so did this one.
Round 1 total = 146
Round 2 total = 120
Round 3 total = 130
Total reps = 396 reps
Orange 3 maxed out. Will test again when I’m not pregnant
API
3x
1min WB (10#) 22/20/18
1min Russian kbs (20#) 37/36/30
1min box step up 20/19/18
1min DB push press (15#) 20/20/18
1min Downups 15/13/14
1min Rest
Total- 114/108/98= 320 (Orange 3)
3 rounds of:
1 min of Pushups
1 min of Russian KBS @35#
1 min of Burpees
1 min of Double Unders
1 min of Sit-ups w/ab mat
1 min of Rest
Round 1: 148
Round 2: 143
Round 3: 136
Total: 427
Thanks Janelle!
API Test
1 minute 20# wall balls 26 22 21
1 minute HPC #75. 41 30 25
1 minute box jumps 24”. 19 16 17
1 minute push press #75. 33 24 20
1 minute burpees 16 13 13
1 minute rest.
Totals 135+105+96=336
Next time I think pacing might be a better idea 🤷♂️
3 rounds of:
1 min of Pushups (24″ box-use 20″ next time)
1 min of Russian KBS (20#-use 25# next time)
1 min of Burpees (down ups)
1 min of Double Unders (singles)
1 min of Sit-ups
1 min of Rest
Rd 1 : 109
Rd 2 : 137
Rd 3 : 155
Total : 401
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
201 reps
Purple I
Thanks Amanda! That was a very challenging wod….
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
215 reps
3 rounds of:
1 min of Pushups
1 min of Russian KBS
1 min of Burpees
1 min of Double Unders
1 min of Sit-ups
1 min of Rest
Rd1-143
Rd2-134
Rd3-141
Total- 418
3 rounds of:
1 min of Pushups
1 min of Russian KBS 53#
1 min of Burpees
1 min of Double Unders Singles
1 min of Sit-ups
1 min of Rest
Rd1-178
Rd2-192
Rd3-180
Total- 550
Thanks Kevin
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
260 reps
3 rounds of:
1 min of Pushups
1 min of Russian KBS (53#)
1 min of Burpees
1 min of Double Unders
1 min of AbMat Sit-ups
1 min of Rest
Rnd 1 : 35, 33, 15, 60, 29 (172)
Rnd 2 : 33, 33, 15, 51, 24 (156)
Rnd 3 : 28, 33, 13, 53, 27 (154)
Total : 482
3 rounds of:
1 min of Pushups (28/27/25)
1 min of Russian KBS — Split between one arm and two because my forearm was sore (31/31/32)
1 min of Burpees (14/14/14)
1 min of Double Unders (24/18/14)
1 min of Sit-ups (33/32/31)
1 min of Rest