Level 1
30 Minute Work Capacity.
Within a 30 minute time limit, complete 500 reps of the following exercises.  (3 minute minimum must be spent at each exercise).
Squats
Box Jumps  20″
Push Ups
Pull Ups
Calorie Row
Sit Ups
Once you’ve spent 3 minutes at each exercise, you can go back and perform your favorite exercises with the rest 3 minute intervals.
Can be completed in any order.
Post time or number of completed reps.

 

 

 

 

 

 

 

Level 2
30 Minute Work Capacity
Within a 30 minute time limit, complete 500 reps of the following exercises.  (3 minute minimum must be spent at each exercise).

KB Flip Squats 53/44#

HSPU

Deadlifts 225/155#

CTB Pull Ups

Double Unders

GHD Sit Ups
Once you’ve spent 3 minutes at each exercise, you can go back and perform your favorite exercises with the rest 3 minute intervals.
Can be completed in any order.
Post time or number of completed reps.