Focus: Explosive pushing and lower body power.
Exercises: Clapping Push-Up [31] (advanced) / Knee Clapping Push-Up [32] (medium) / Push-Up [21] (beginner), Jump Full Squat [117], Alternating Jump Lunge [129], Box Jumps [151] (advanced) / Step-Up [134] (medium) / Sumo Squat [109] (beginner), Chest Dip [34] (advanced) / Three-Point Bench Dip [9] (medium) / Triceps Extension [1] (beginner)
BEGINNER
(Approx. 35-45 min)
Warm-up: 5 min light cardio.
Workout: 3 Rounds For Time.
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Push-Up [21]: 15 reps
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Full Squat [115]: 20 reps
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Forward Lunge [128]: 10 reps per leg
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Sumo Squat [109]: 15 reps
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Triceps Extension [1]: 15 reps
Cool-down: 5 min stretching.
MEDIUM
(Approx. 45-55 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: 4 Rounds For Time.
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Knee Clapping Push-Up [32]: 10 reps
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Jump Full Squat [117]: 12 reps
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Alternating Jump Lunge [129]: 8 reps per leg
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Step-Up [134] (moderate height): 10 reps per leg
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Three-Point Bench Dip [9]: 12 reps
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 55-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: 5 Rounds For Time.
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Clapping Push-Up [31]: 12 reps
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Jump Full Squat [117] (max height/explosive): 15 reps
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Alternating Jump Lunge [129]: 10 reps per leg
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Box Jumps [151] (challenging height): 8 reps
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Chest Dip [34]: 10 reps
Cool-down: 10 min stretching.
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