The Grind

Oct 1st Friday

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Every Friday in October will be #FlashbackFriday, a repeat of an iconic workout from our 10-year history. Up first is THE FIRST – the first ever: 10/1/2011…plus a couple of our Benchmarks helpful for tracking your progress over time!

PART 1: Benchmarks

Level 1

Max Double UndersMax Plank

Level 1

Level 2

Level 3

Level 4

PART 2: The Grind (First Ever) = 3 Rounds for Time

Level 1

15 Push-Ups15 Pull-Ups15 KB Swings15 Sit-Ups15 Deadlifts

Level 1

Box/Bench

Ring Rows or Jumping

Up to 20#

Up to 45#

Level 2

Jumping or Bands

25/26#

55-85#

Level 3

1 Band

35#

95-125#

Level 4

Kip

44/45#

135# +

The Grind

Oct 1st Friday

PART 1: Benchmarks

PART 2: The Grind (First Ever) = 3 Rounds for Time

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