WEEK 4 – CG3.4


WORKOUT CG3.4 Rx’d LION CUB: 13 -15 years

15 MINUTE AMRAP

30 Back Squats 40/30
20 Toes to Bar
30 Back Squats
20 Handstand Push Ups (can use 15kg plates for hands and an abmat if preferred)
30 Back Squats
3/2 Bar Muscle Ups

* Tie Break – Time after completion of the 1st round


WORKOUT CG3.4 SCALED LION CUB: 13 -15 years

15 MINUTE AMRAP

30 Back Squats 30/20
20 Hanging Knee Raises
30 Back Squats
20 Hand Release Push-Ups to an abmat
30 Back Squats
30 Ring Rows

* Tie Break – Time after completion of the 1st round

Workout Description


WORKOUT CG3.4 Rx’d BEAR CUB: 10 -12 years

10 MINUTE AMRAP

20 Back Squats 15kg/8kg
10 Toes to Bar (can substitute for 30 knee raises)
20 Back Squats
10 Handstand Push Ups to an abmat (can substitute for 20 Hand release knee pushups to an abmat)
20 Back Squats
10 Chest to Bar

* Tie Break – Time after completion of the 1st round
* every 3 knee raises = 1 rep
* every 2 hand release push ups = 1 rep


WORKOUT CG3.4 SCALED BEAR CUB: 10 -12 years

10 MINUTE AMRAP

20 Front Squats 1 x 10kg dumbbell / 1 x 6kg dumbbell
10 Hanging Knee Raises
20 Front Squats
10 Hand Release Knee Push-Ups to an abmat
20 Front Squats
10 Ring Rows

* Tie Break – Time after completion of the 1st round

Workout Description


WORKOUT CG3.4 Rx’d FOX CUB: 7 -9 years

10 MINUTE AMRAP

20 Dumbbell Squats (1 x 4kg dumbbell)
5 Toes to Bar (can substitute for 15 knee raises)
15 Dumbbell Squats
5 Push Ups (chest to abmat)
10 Dumbbell Squats
5 Pull Ups (can substitute for 15 jumping pull ups)

* Tie Break – Time after completion of the 1st round
* every 3 knee raises = 1 rep
* every 3 jumping pull ups = 1 rep


WORKOUT CG3.4 SCALED FOX CUB: 7 -9 years

10 MINUTE AMRAP

20 Medball ground to over shoulder (6kg/4kg)
5 Hanging Knee Raises
15 Medball ground to over shoulder
5 Knee Push-Ups (Chest to Abmat)
10 Medball ground to over shoulder
5 Jumping Pull Ups

* Tie Break – Time after completion of the 1st round
Workout Description


Download the Score sheet

Download Scoresheet