Level 2- Standards


Movement

Amount

Prereq

1. One-Arm Clean and Press

  • Women: x 5, 12-16kg
  • Men: x 5, 20-24kg
  • Shoulder Mobility Standard
  • One-Arm Swing x 10/10
  • Cheat Clean x 1/1
  • Active Negative Press x 5-10 sec.

2. One-Arm Rack Front Squat

  • Women: x 5, 12-16kg
  • Men: x 5, 24-32kg
  • Goblet Squat x 5
  • Cheat Clean x 1/1
  • One-Arm Clean x 5/5

3. Flexed-Arm Hang (Women)/Pull Up (Men)

  • Women: 20+ sec.
  • Men: x 5+
  • Hollow Body x 10-20 seconds
  • Hollow Body Rock x 10-20 sec.
  • Straight/Flexed-Arm Hang x 30 sec.
  • Active Negative x 5-10 sec

4. 6-Point Carry

  • Women:10 min. non-stop, 12-16kg
  • Men: x 10 min. non-stop, 24-32kg
  • Shoulder Mobility Standard
  • Turkish Get-Up x 1/1
  • Cheat Clean x 1/1
  • Press x 1/1

5. One-Arm Swing

  • 100 Reps in 5 Minutes 10/10 “On the Min.”
  • Women: 12-20kg
  • Men: 24-32kg
  • Single-Arm Deadlift x 5/5
  • Turkish Get-Up x 1/1
  • Two-Arm Swing x 50 non-stop

Level 2 Challenge:

PART A

KETTLEBELL DEADLIFT 1 RM CHALLENGE

  • Men- 2 x Bodyweight Rounded to the Nearest lb.
  • Women- 1.5 x Bodyweight Rounded to the Nearest lb.

PART B

GET-UP CHALLENGE

Perform a Turkish Get-Up as slow as possible for time. Five minutes goal per side.

  • Women: 8-10kg
  • Men: 12-16kg

PART C

THE DREADED DEEP SIX: ROUND 1

  • Swing x 5 – Rest
  • Snatch x 5 – Rest
  • Clean and Press x 5 – Rest
  • Squat x 5 – Rest
  • Reverse TGU x 1 – Rest
  • Perform other side

THE DREADED DEEP SIX: ROUND 2

Superset

  • Swing x 5
  • Snatch x 5 – Rest
  • Clean and Press x 5 – Rest
  • Squat x 5
  • Reverse TGU x 1 – Rest
  • Perform other side

THE DREADED DEEP SIX: ROUND 3

Complex

  • Swing x 5
  • Snatch x 5
  • Clean and Press x 5
  • Squat x 5
  • Reverse TGU x 1 – Rest
  • Perform other side

Complex Both side Back to Back

  • Swing x 5
  • Snatch x 5
  • Clean and Press x 5
  • Squat x 5
  • Reverse TGU x 1

SUBMIT YOUR PROOF

Use the form below to submit the proof that you completed the Level 1 Grad Workout. Shoot yourself completing each part, upload to the video website of your choosing (youtube, vimeo, etc.), and include the link in the form below. Once approved, you’ll gain access to Level 3.

Please input the url of your Proof of Completion Video. This could be a youtube, vimeo, facebook, or other uploaded format.