Advanced

3 rounds

20 thrusters #65

20 burpees

Intermediate

3 rounds

15 thrusters #45

15 burpees or pregnant burpees

Beginner

3 rounds

10 thrusters #15-25

10 pregnant burpees

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

Rest Day

Advanced

3 rounds

Run 400m

20 overhead squats #65

Intermediate

3 rounds

Run 400m

15 overhead squats #45

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

"Baby Jackie"

Advanced

Row 1000m

50 thrusters #35

30 pull ups

Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions

Beginner

Row 500m

30 thrusters #15

15 pull up progressions

"Death by dip"

Do 1 dip the first minute, 2 dips the second minute, 3 dips the third minute, continuing as long as you are able. Use as many sets as necessary each minute.

Use rings, parallel bars or bands if needed.

Rest Day

Advanced

3 rounds

500m row

20 backsquats #65

20 dumbbell push press #30 DB's

Intermediate

3 rounds

500m row

15 backsquats #45

15 dumbbell push press #20 DB's

Beginner

3 rounds

250m row

10 backsquats #15-25

10 dumbbell push press #10 DB's

“Baby Kelly”

Advanced

3 rounds

Run 400m

20 box jumps

20 wall ball #14

Intermediate

3 rounds

Run 400m

15 box jumps or step ups

15 wall ball #10

Beginner

3 rounds

Run 200m

10 step ups

10 wall ball #6

"Baby Grace"

Advanced

30 hang power clean and anyway overhead  #65

Intermediate

30 hang power clean and anyway overhead  #45

Beginner

30 hang power clean and anyway overhead  #15-25

Sub dumbbells for the barbell if your belly impedes your bar path.