Beginners Level 2
If you are reading this article, it means you have progressed from the Beginers Level 1 workout plan. If not and you are new to CrossFit, please complete the Beginers Level 1 workout before attempting this. Before
we take you to the Intermediate level, we shall increase the intensity, using light weights to get you used to it. We shall follow the 3 days on, 1 day off routine for this workout as well.
Day 1
10 min jog. 3 rounds for time of- 10 burpees, 20 squats, 30 situps.
Day 2
Tabata intervals (8 rounds of 20 secs work/10 secs rest) of the following- Pushups, Situps, Squats.
Day 3
5 rounds for time of- 10 tuck jumps, 15 ball slams
Day 4
Rest
Day 5
2 rounds of-Run 400m, 50 lunges (25 each leg) holding 1kg/2kg weights in each hand.
Day 6
100 pushups for time.
Day 7
4 rounds for time of- 15 burpees, 25 squats, 35 situps holding a weighted ball.
Day 8
Rest!
Day 9
Get yourself outdoors on this one. Go to a local park or somewhere else where you can stretch your legs. Grass is preferable. 3 rounds for time of- Sprint 50m, 10 burpees, Sprint 50m, 10 situps, Sprint 50m, 10 squats. If you take any break during the sets of 10, sprint 400m as incentive not to do it next time.
Day 10
3 rounds for time of- 20 tuck jumps, 30 Wall ball.
Day 11
100 burpees for time. If you whined when your read that, do 60 Jumping Squats!
Day 12
Rest day!
Day 13
5 rounds for time of- 20 burpees, 15 jumping squats, 10 situps.
Day 14
Run 2.5km for time. 30 kipping pushups and run another 2.5km.
Day 15
Tabata intervals (8 rounds of 20 secs work/10 secs rest) of- Burpees, Situps, Squats, walking lunges.
Day 16
Rest!
Day 17
20 situps holding a weighted ball, 25 Air squats, 30 Tabata squats.
Day 18
20 Glute Ham Sit Ups, 30 wall ball, 20 front plank.
Day 19
25 Burpees, 25 side plank, run 500m.
Day 20
Rest!
Day 21
2 rounds of- Run 400m, 50 lunges (25 each leg) holding 1kg/2kg weights in each hand.
Day 22
2 rounds of- 10 Towel pullups, 20 leg raises while holding a medicine ball between your feet, 30 Jumping jacks.
Day 23
2 rounds of- 15 double unders, 20 Bar muscle ups, 30 tuck jumps.
Day 24
Rest!
Day 25
5 rounds for time of- 10 tuck jumps, 15 ball slams
Day 26
3 rounds for time of- Sprint 50m, 10 burpees, Sprint 50m, 10 situps, Sprint 50m, 10 squats.
Day 27
10 medicine ball cleans, 15 Glute Ham Sit Up, 20 burpees, 25 push ups.
Day 28
Rest!
Day 29
15 double unders, 25 air squats, 35 developing push ups.
Day 30
Today's workout will sum up what we've done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
20 lunges, 15 push-ups (5 rounds)decrease push-up reps if needed
10 burpees, 15 air squats, 20 sit ups with a weighted ball.
20 ball slams, 25 tuck jumps, 25 lunges holding 1kg/2kg weights in each hand.
sprint for 500m, 30 wall ball, 30 Glute Ham Sit Ups.
25 Burpees, 25 side plank, 25 double unders.
10 Towel pullups, 20 leg raises while holding a medicine ball between your feet, 25 Bar muscle ups.
20 medicine ball cleans, 25 developing push ups 30 jumping jacks.
Great job!!! You've done it! If you've completed the 30 days of beginers level 2, you can move on to the intermediate workout.
