BLK LBL Fitness Club – FITNESS / PERFORMANCE
2025 Community Cup Workout 1 (Pro) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
♀ 35-lb (15-kg) dumbbell, 24-inch box
♂ 50-lb (22.5-kg) dumbbell, 30-inch box
To learn more about 2025 Community Cup Workout 1 (Pro) click here
2025 Community Cup Workout 1 (Advanced) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 handstand push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
To learn more about 2025 Community Cup Workout 1 (Advanced) click here
2025 Community Cup Workout 1 (Intermediate) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 hand-release push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
To learn more about 2025 Community Cup Workout 1 (Intermediate) click here
2025 Community Cup Workout 1 (Novice) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
To learn more about 2025 Community Cup Workout 1 (Novice) click here
2025 Community Cup Workout 1 (Rookie) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
To learn more about 2025 Community Cup Workout 1 (Rookie) click here
Strength/Accessory (Checkmark)
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Fitness (Time)
Teams of 2 (split)
50 Burpees
50 Dumbbell Squats
50 Dumbbell Shoulder Press
50 Dumbbell Squats
50 Burpees
2000m Row