Lion Cub
WORKOUT CG5.4 Rx’d LION CUB: 13 -15 years
FOR TIME (15 min time cap)
Buy in – 75 Double Unders or 225 singles*
RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS
Immediately into 3 rounds:
20 goblet (kettlebell or dumbbell) reverse lunges (16kg/12kg)
12 pull ups
20 wall balls (RX – 6kg to 10ft /6kg to 9ft)
15 American kettlebell swings (16kg/12kg)
Buy out – 75 Double Unders or 225 singles
* RX – Double unders may be substituted for 3 x single skips. Every 3 skips = 1 rep
** The time at the end of the first set of double unders needs to be recorded for a tie break time
WORKOUT CG5.4 SCALED LION CUB: 13 -15 years
FOR TIME (15 min time cap)
Buy in – 150 single skips
RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS
Immediately into 3 rounds:
20 goblet (kettlebell or dumbbell) reverse lunges (12kg/8kg)
12 ring rows
20 wall balls (4kg to 10 ft/4 kg to 9ft)
15 American kettlebell swings (12kg/8kg)
Buy out –150 single skips
** The time at the end of the first set of double unders needs to be recorded for a tie break time
16kg = 35lbs 12kg = 26lbs 8kg = 18lbs 6kg = 14lb 4kg = 8lb
Workout Description& Movement Standards
Bear Cub
WORKOUT CG5.4 Rx’d BEAR CUB: 10 -12 years
FOR TIME (15 min time cap)
Buy in – 50 Double Unders or 150 singles*
RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS
Immediately into 3 rounds:
20 goblet (kettlebell or dumbbell) reverse lunges (8kg)
12 Ring Rows
20 wall ball thrusters (4kg)
15 American kettlebell swings (12kg/8kg)
Buy out – 50 Double Unders or 150 singles (scaled 100 singles)*
* RX – Double unders may be substituted for 3 x single skips. Every 3 skips = 1 rep
** The time at the end of the first set of double unders needs to be recorded for a tie break time
WORKOUT CG5.4 SCALED BEAR CUB: 10 -12 years
FOR TIME (15 min time cap)
Buy in – 100 single skips
RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS
Immediately into 3 rounds:
20 reverse lunges – unweighted
12 Ring Rows
20 wall ball thrusters (4kg)
15 Russian kettlebell swings (12kg/8kg)
Buy out – 100 single skips
12kg = 26lbs 8kg = 18lbs 4kg = 8lb
Workout Description& Movement Standards
Fox Cub
WORKOUT CG5.4 Rx’d FOX CUB: 7 -9 years
FOR TIME (15 min time cap)
Buy in – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)
RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF JUMPS
Immediately into 3 rounds:
20 plate jumps/step ups (stack 2 x 20kg plates or the equivalent to make a 6 in. stack)
20m bear crawl (10m = 1 rep)
20 goblet squats (1 x 4kg dumbbell)
15 Russian kettlebell or dumbbell swings (4kg)
Buy out – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)
*The time at the end of the first set of jumps needs to be recorded for a tie break time
WORKOUT CG5.4 SCALED FOX CUB: 7 -9 years
FOR TIME (15 min time cap)
Buy in – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)
RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF JUMPS
Immediately into 3 rounds:
20 plate jumps/step ups (stack 2 x 20kg plates or the equivalent to make a 6 in. stack)
20m bear crawl (10m = 1 rep)
20 goblet squats (1 x 3kg dumbbell)
15 Russian kettlebell or dumbbell swings (3kg)
Buy out – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)
*The time at the end of the first set of jumps needs to be recorded for a tie break time
4kg = 8lbs 3kg = 6lbs
Workout Description& Movement Standards
