Again, please choose the appropriate level for this workout, even if you are not doing the challenge.  If you are doing the challenge and have missed any of the workouts, please contact Tia ASAP in order to schedule a makeup.  Have fun!

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:

  • Wall Balls
  • Box Jumps
  • Deadlifts

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts

Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts

Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts

Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts

Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts

Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30.... until time expires

Movement Details - Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details - Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs


Comment