All at Zone 2 pace:
Cardio, Hinge, Vertical push, Split, Vertical pull
1 round is
45 calories of whatever cardio you fancy 20 barbell power cleans,
35 calories, 10 dips,
25 calories, 20 lunges,
15 calories 10 Pull ups
Scaling:
S: 1 round
M: 2 rounds
L: 4 rounds
XL: 6 rounds
Intensity:
Dips: Easy to hard:
S: Feet on the floor for assistance + hands on boxes or dip posts
M: Toes on floor for less assistance + hands on boxes or dip posts
M: Toes on floor, hands on rings (assistance from your feet, rings are harder than fixed dip posts
L: Unsupported ring dips https://buff.ly/3TIKjzC
Lunges: Easy to hard
S: Assisted, use a box or piece of furniture
M: Un assisted, bodyweight https://buff.ly/3Rzsdxu
L: Weighted
Pull ups: Easy to hard
S: Bar in rack, feet on floor or use a large rubber band or use an assisted pull up machine
M: Bar in rack, feet on a raised platform (plates/ bench etc.)
L: Full pull ups
XL: Weighted pull ups