Workout:

Kettle Bell Swings: Perform 2 Kettle Bell swings on the first minute, 4 kettle bell swings the 2nd minute, 6 KB swings the 3rd and so on until you can no longer perform your required reps within the minute.

Rest 1 minute

Pull Ups: Perform 1 Pullup on the first minute, 2 pull ups the 2nd minute, 3 pullups on the 3rd and so on until you can no longer perform your required reps within the minute.

Rest 1 Minute

Box Jumps: Perform 2 Box Jumps on the first minute, 4 Box Jumps swings the 2nd minute, 6 Box Jumps the 3rd and so on until you can no longer perform your required reps within the minute.

Rest 1 minute

Burpees: Perform 2 Burpee’s on the first minute, 4 Burpee’s the 2nd minute, 6 Burpees and so on until you can no longer perform your required reps within the minute.

* Post total reps for each exercise to comments

15 responses »

  1. 1592fitness says:

    Tilton:
    KB Swings:103
    Pullups:73
    Box Jumps:130
    Burpees:82

    Neitling:
    KB Swings:179
    Pullups:117
    Box Jumps:230
    Burpees:84

    Minnich:
    KB Swings:125
    Pullups:77
    Box Jumps:150
    Burpees:70

  2. Brian Hoffer says:

    Box Jumps: 28
    Burpees:18
    KB Swing:28
    Pull Ups: Completed, rotated at 10

  3. Suarez says:

    Burpees: 18
    Kettle Swings: 28
    Pull Ups: Completed but stopped at 10 min
    Box Jumps: Completed but stopped at 10 mins

  4. Kornweibel says:

    Box Jumps: 156
    Burpees: 72
    Kettle Bell Swings: 209
    Pull-Ups: Completed work out at 10, total 55.

  5. Chris Anaya says:

    Box jumps: 240 (max sets)
    Burpees: 62 (died trying for set of 16)
    Kb swings:150 (died trying for set of 36)
    Pull ups: 55 (got cut short at 10min)

    Academy did 15 sets per exercise for scheduling purposes. Had to cut the last set short at 10. Academy KB swings increased by increments of 4.

  6. Gabe Michael says:

    Burpees: 90
    Kb swings:140
    Pull ups: 55 (Stopped at 10 minutes for academy schedule)
    Box jumps: 240 (Stopped at 10 minutes for academy schedule)

  7. kirby says:

    box jumps all the way to 30 (240)
    Burpees 14 of 16 (70)
    kettle bell swings 26 of 28 (110)
    pull ups 11 sets (66)

  8. Kelly Zook says:

    -Burpees 14 reps of 16 on set 8
    -Kettle Bell 26 reps of 28 on set 7
    -Pull ups 6 reps of 9 on set 9 (no band)
    -Box jumps timed out on set 10 (20 reps completed

  9. J Vincent says:

    Box jumps 20
    Pullups 9
    Kb swings 24
    Burpees 14

  10. Rocky Fasani says:

    Burpees: 18 of 20 on set of 20
    KB swings: 32
    Pull ups: maxed 10 sets
    Box jumps: maxed 10 sets

  11. Bradford says:

    KB swings: 28
    Pull ups: 12
    Box Jumps: completed and rotated at 10
    Burpees: 18

  12. Kyle Jones says:

    KB swings: 32
    Pull ups: 13 (TRX Band)
    Box Jumps: completed and rotated at 10
    Burpees: 14

  13. Hartman says:

    KB swings- 134
    Pull ups- 55
    Box Jumps- 240
    Burpees- 60

  14. Ayako says:

    Pull-ups: 21 (with band)
    Box jumps: round 14 (210)
    Burpees: maxed out at 13 of 14
    KB swings: maxed out at 32 of 36

  15. Kevin Shepard says:

    Kb swings: 40
    Pull-ups: completed 15 rounds
    Box jumps: completed 10 rounds
    Burpees: completed the ten rounds

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