For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time
Rest 3 minutes between rounds.
♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and 24-inch box
Post total reps to comments.
Stimulus and Strategy:
Today’s workout is an interval-style effort with built-in rest, allowing for high intensity in each round. Push to maintain a hard pace on the sit-ups, box jump-overs, and squat cleans throughout. Choose a box height and load that let you move consistently and get right into the next rep without hesitation. Aim to hold larger sets on the toes-to-bars today, but avoid hitting failure too early. Use the 3-minute rest to recover as much as possible so you can attack the pace again at the start of each round.
Intermediate option / For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time
Rest 3 minutes between rounds.
♀ 65-lb barbell and a 16-inch box
♂ 95-lb barbell and 20-inch box
Beginner option / For 4 rounds, complete as many reps as possible in 3 minutes of:
12 AbMat sit-ups
9 box jump-overs
6 squat cleans
Max plank hold in remaining time
Rest 3 minutes between rounds.
♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and 16-inch box