Week 4 – CG.4


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

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

15 overhead squats

M 20kg barbell / F 15kg barbell


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

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

15 front squats

M 20kg barbell / F 15kg barbell

NOTE: Prior to starting this workout, a distance of 10 metres will need to be measured out and marked on the floor for the shuttle run portion of the workout.

Workout Description


WORKOUT CG.4 Rx’d BEAR CUB: 10 – 12 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

10 front squats

8kg barbell for both M & F


WORKOUT CG.4 SCALED BEAR CUB: 10 – 12 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

10 front squats

M 1 x 6kg dumbbells / F 1 x 5kg dumbbells

NOTE: Prior to starting this workout, a distance of 10 metres will need to be measured out and marked on the floor for the shuttle run portion of the workout.

Workout Description


WORKOUT CG.4 Rx’d FOX CUB: 7 – 9 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

40M shuttle run with 3 point touch (in 10m intervals)

10 front squats

M 1 x 4 kg dumbbell for both M & F


WORKOUT CG.4 SCALED FOX CUB: 7 – 9 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

40M shuttle run with 3 point touch (in 10m intervals)

10 front squats with broomstick

NOTE: Prior to starting this workout, a distance of 10 metres will need to be measured out and marked on the floor for the shuttle run portion of the workout.

Workout Description


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