For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 53-lb KB, 45-lb. push press, 20-lb. ball to 10′
Women: 20-inch box, 35-lb KB, 35-lb. push press, 14-lb. ball to 9′
Scaling
This longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 wall-ball shots
50 burpees
50 double-unders
Men: 20-inch box, 35-lb KB, 35-lb. push press, 14-lb. ball
Women: 16-inch box, 25-lb KB, 22-lb. push press, 10-lb. ball
Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 wall-ball shots
30 burpees
30 single-unders
Men: 16-inch box, 25-lb KB, 25-lb. push press,10-lb. ball
Women: 12-inch box, 15-lb KB, 15-lb. push press, 8-lb. ball
