This one is a series of 3 progressively harder workouts utilising the same basic movement patterns of hip flexion (knee raise, knee to elbow, straight leg raise), hip and leg extension (hang power clean, power clean, power clean + push press) and some monostructural cardio (rowing)

These workouts show how the same movements can be mixed into simple but effective CrossFit style workouts that will challenge anyone from absolute beginnner to advanced athlete.