Advanced

For 12 minutes do:

4 shoulder press #55

8 sumo deadlift high pull #55

12 front squats #55

Intermediate

For 12 minutes do:

4 shoulder press #35

8 sumo deadlift high pull #35

12 front squats #35

Beginner

For 10 minutes do:

4 shoulder press #15

8 sumo deadlift high pull #15

12 front squats #15

If your belly impedes your bar path, use a kettlebell close to your barbell weight for the high pull. Dumbbells can be used for the press and squat if it is more comfortable.

"Baby Grace"

Advanced

30 hang power clean and anyway overhead  #65

Intermediate

30 hang power clean and anyway overhead  #45

Beginner

30 hang power clean and anyway overhead  #15-25

Sub dumbbells for the barbell if your belly impedes your bar path.

Advanced

For 15 minutes do:

10 deadlifts  #65

10 burpees

10 pull ups

Intermediate

For 15 minutes do:

10 deadlifts #45

10 burpees or pregnant burpees

10 pull ups or progressions

Beginner

For 10 minutes do:

10 deadlifts #35

10 pregnant burpees

10 pull up progressions

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

Rest Day

Advanced

500m row

30 shoulder press #65

1000m row

20 shoulder press #65

1500m row

10 shoulder press #65

Intermediate

500m row

20 shoulder press #45

750m row

15 shoulder press #45

1000m row

10 shoulder press #45

Beginner

250m row

10 shoulder press #15-25

500m row

10 shoulder press #15-25

750m row

10 shoulder press #15-25

Scaled 13.2

Advanced

For 10 minutes do:

5 shoulder to overhead #75

10 deadlifts #75

15 box jumps

Intermediate

For 10 minutes do:

5 shoulder to overhead #45

10 deadlifts #45

15 box jumps or step ups

Beginner

For 10 minutes do:

5 shoulder to overhead #15-25

10 deadlifts #15-25

15 step ups

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

If your belly impedes your bar path getting the weight to the shoulders, use a rack or substitute dumbbells.

Advanced

3 rounds

50m overhead dumbbell walk #25 dumbbells

50m dumbbell walking lunge #25 dumbbells

50m dumbbell farmer carry #25 dumbbells

Intermediate

3 rounds

50m overhead dumbbell walk #15 dumbbells

50m dumbbell walking lunge #15 dumbbells

50m dumbbell farmer carry #15 dumbbells

Beginner

3 rounds

50m overhead dumbbell walk #10 dumbbells

50m dumbbell walking lunge #10 dumbbells

50m dumbbell farmer carry #10 dumbbells

"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65

Intermediate

3 rounds

Run 400m

15 overhead squats #45

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

Sub rowing for running if needed.

Advanced

3 rounds

600m run

20 kettlebell deadlifts 32kg

Intermediate

3 rounds

400m run

15 kettlebell deadlifts 24kg

Beginner

3 rounds

200m run

10 kettlebell deadlifts 16kg