“Artie”
Rx and Intermediate:
Complete as many rounds as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 squats
- 5 pull-ups
- 10 thrusters, 95-lb./65-lb.*
Ensure full range of motion on every rep of every exercise. Full range of motion for the pull-up is arms fully extended at the bottom and chin above the bar at the top. For the push-up it is arms extended with the body in a solid plank at the top and chest touching the floor with the body still in a solid plank at the bottom. During the squats, ensure the hip crease is below the knee at the bottom of each repetition and stand to full extension of the knees and hips at the top. Range of motion for the thrusters is the same, with the bar overhead and arms extended at the top.
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Beginner:
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 knee push-ups
15 squats
5 ring rows
10 thrusters, 65-lb./45-lb.*
The load for the thrusters has been reduced to allow a focus on mechanics. For the ring rows, hang the rings at hip height. Place the feet on the floor in front of the rings and grip the rings. Lean back until the body is in a plank position and arms are fully locked out, this is the start position. Pull the rings to the chest, keeping the elbows back, this is one repetition. The further the feet are placed in front the more difficult. During the knee push-ups keep the elbows close to the sides and maintain a rigid plank position by squeezing the stomach and glutes. During the squats, ensure the hip crease is below the knee at the bottom of each repetition and stand to full extension of the knees and hips at the top. During the thrusters ensure the hip has fully extended before the bar leaves the shoulders on the way up and the opposite occurs on the way down.
*Suggested women’s weights are a guideline not a limit.
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