Intermediate Series 1 (2022), Class 11: Breathe, Trust, Let Go
PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts • 31m
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, optional pull up bar, small towel
Warm Up
6 minutes, running clock:
1. x10 swing cleans, right
2. x10 swing cleans, left
3. x3 reverse overhead hold lunges, right arm up left leg moves
4. x3 reverse overhead hold lunges, left arm up right leg moves
Set 1: RPE 8 out of 10
x3 rounds
*rest 2-3 minutes between rounds, or until full recovered
a. x3 1+1/2 mixed weight double racked squats switch rack and repeat
b. x3 1/2 kneeling windmill+strict press, left and right sides
c. L-sit hang on bar 15-20 seconds
*if no bar, hollow rocks, 20 seconds
Set 2: RPE 8 out of 10
x3 rounds:
x1 bottoms up Turkish Get Up, right and left sides
x5 towel grip rows
x5 single side hollow hold chest presses, left and right sides
*round 2, increase to x6 reps
*round 3, increase to x7 reps
Set 3: RPE 7 out of 10
Every minute on the minute x4 rounds (8 minutes total), resting in the remaining time left in the interval:
1. x10 two handed swings
2. reverse bent knee weighted crunches to 30 seconds mark
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