Intermediate Series 1 (2022), Class 8: Work and Reward
PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts • 38m
Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 8 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Class 8 includes some new and challenging bodyweight movements. Overall RPE should feel like an 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebells, x1 optional light kettlebell, optional pull up bar, small towel
Warm Up
60 seconds each, running clock x1 round:
1. deadbugs
2. X-lift
3. hip bridges
4. X-lift
Every 30 seconds x3 rounds:
1. double dead stop cleans
2. double racked marches
3. fist plank
Set 1: RPE 8 out of 10
x3 rounds:
*rest 1-3 minutes between rounds, or until full recovered
a. x5 double racked squats, 5 count on the "down" phase with pause at bottom
b. standing strict presses (subtracting -2-3 reps from current max), left and right sides
b. x5 hanging knee raises
Set 2: RPE 8 out of 10
x3 rounds:
x3-5 tricep push ups
x10 rep standing towel grip biceps curls
x8 mixed weight chest presses, switching bell grip after x4 reps
Set 3: RPE 9 out of 10
Every minute on the minute x6 rounds (6 minutes total):
x10 mixed weight double bell swings, switching grip each round
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Intermediate Series 1 (2022), Class 1...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Class 11 should feel like an overall RPE 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell, ...
