Short

These workouts are in the 3 to 10 minute range and though not executed quite as explosively as the workouts in the previous section still require a very hard effort and as much intensity as possible while maintaining form and complete range of motion.

Olivia

DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9

Samantha

Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9

Clean or unrack a barbell to the clean position and press it 7 times, push press it 7 times then push jerk it 7 times (21 reps) and then do 21 pullups. Then do 5 of each with 15 pullups and 3 of each with 9 pullups.

Uma

DL + Box Jump (190)
Pullups
Push Press
Rounds of 15-12-9

Violet

5 Tire Jumps
10 KB Swings (52)
15 Sledgehammer Hits
5 rounds for time

Xanthra

DB Snatch
DB Clean and Jerk
Alligator Crawl (approx. 30 feet)
Rounds of 15-12-9

Zena

3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 x 52 lb KB)
Sprint 50 yards
5 rounds for time

Mr. Rabbit

Put two big tires side by side with about 2 feet of distance between them. On the long axis put a barbell loaded to 135 or whatever you want to clean. On the narrow axis (one of the ends) put a pair of 45 lb dumbbells or whatever you want to use for thrusters and a Dynamax ball to check for squat dept. Hop in and out one of the tires and go to your clean and do 5 reps. Then hop through both sets of tires to your thruster weights and do 5 thrusters. Repeat this 5 times alternating back and forth between cleans and thrusters.

Baseline

500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.

Blackjack

7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time