Level 3 (hard)

Level 3 (hard)

14 Seasons

Advanced
⏱ 30 min
📆 3-5 x per week, 13 weeks
✔️ Weight Loss, Strength

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Level 3 (hard)
  • MONDAY: Eval Level 3

    Episode 1

    4 rounds with 4 exercises
    40/20 work to rest intervals

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/let-me-ups/

    Warm Up

    Workout starts at 7:30
    Side Reaching Bodyrocks (10 reps)
    Straight Leg Bridge (12 reps)
    Tripod Let Me Ups or Fast Swimmers (12 reps)
    Iron Mikes...

  • TUESDAY: Side Lying Exercises

    Episode 2

    Single Stack with 8 Reps

    Workout starts 02:50
    Arm Circles
    Hip Circles
    Snow Angels
    Clamshells
    Arm Swings
    ITB Leg Lifts

  • WEDNESDAY: Opus Level 3

    Episode 3

    Circuit Training
    4 rounds with 4 exercises
    50/10 work to rest intervals

    Warm Up

    Workout starts at 8:35
    Straight Leg Crunch (12 reps)
    Speed Squats (36 reps)
    Starfish Bounce / Starfish Push Up (6 reps)
    Skydivers Arms at Y / Single Arm Reach (20 reps)

    Cool Down

  • THURSDAY: Front Lying Exercises

    Episode 4

    Single Stack with 8 Reps

    T Arm Crawl
    Abductor Slide
    Y Arm Crawl
    Glute Blaster
    Hitchhiker
    Scorpion Kick

  • FRIDAY: Ruckus Level 3

    Episode 5

    Using perfect form, do as many rounds as possible in 20 minutes.

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/let-me-ups/

    Warm Up

    Workout starts: 9:55
    Full Saxon Back Lunge (10 reps)
    Wide Tripod Push Ups / Narrow Tripod Push Ups (10 reps)
    1-legged RDL with Twist...

  • 90-Day Schedule

    211 KB

  • 90-Day Diary Level 3

    1.55 MB