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: Opus Level 3

    Episode 2

    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

  • WEDNESDAY: Kneeling Workout Part 3

    Episode 3

    Double stack with 8 reps

    Workout begins 02:35
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

  • THURSDAY: Tyrant Level 3

    Episode 4

    Do as many rounds as possible in 22-minutes using perfect form.

    Warm Up

    Workout starts at 08:46
    Jack Knives (12 reps)
    Speed Squats (18 reps)
    Dive Bombers (6 reps)
    SL RDL to T Arm Squat (8 reps)

    Cool Down

  • 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...