| Workout 1 |
| Complete as many rounds and reps as possible of: - 12 Dumbbell Squats - 8 Push Press - 24 High Knee Walk-In-Place Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 2 |
| Complete as many rounds and reps as possible of: - 12 Bent Over Rows - 12 Alternating Renegade Rows - 8 Alternating Bicep Curls Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 3 |
| Complete as many rounds and reps as possible of: - 8 Ground To Overhead - 8 DB Press Ups - 8 Alternating DB Knee To Elbow Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 4 |
| Complete as many rounds and reps as possible of: - 12 DB Front Squats - 8 Alternating Press - 24 High Knee Front Rack Walk-In-Place Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 5 |
| Complete as many rounds and reps as possible of: - 12 Alternating Bent Over Rows - 8 Alternating Renegade Rows - 4 Bicep Curls Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 6 |
| Complete as many rounds and reps as possible of: - 12 DB Cleans - 8 Wide DB Press Ups - 12 Alternating DB Knee To Opposite Elbow Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
Recommended weights - Female 2x 5kg / Male 2x 10kg