1

The information presented in this work is by no way intended

as medical advice, or as a substitute for medical counseling. The information should
be used in conjunction with the guidance and care of your physician. Consult your
physician before beginning this program, as you would with any exercise and
nutrition program. If you choose not to obtain the consent of your physician and/or
work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for
your actions.
By continuing with the program, you recognize that despite all precautions on the
part of Garage Warrior.com, there are risks
of injury or illness which can occur because of your use of the aforementioned
information and you expressly assume such risks and waive, relinquish and release
any claim which you may have against Garage Warrior.com and its representatives,
or its aliates as a result of any further physical injury or illness incurred in
connection with, or as a result of, the use or misuse of the program.
Important: If you have access to a printer, please PRINT this report (as you have our
full permission). Youll get a lot more out of it.
Unauthorized downloading, retransmission, redistribution, or republication for any
purpose is strictly prohibited without the written permission of Garage Warrior.com.
Copyright 2013 Garage Warrior.com All rights reserved.

CT-01 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 3 Rounds As Fast As You Can With A 10 Minute Maximum
Time Limit
Time: (10.00)

6QWEJ,WORU
6YQ#TO2TGUUGU
1PG.GI5JKP6CRU.GHV
1PG.GI5JKP6CRU4KIJV
6YQ#TO4QYU
%NKODGT6QG6CRU
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time litrd how far you got through the workout in the given time
limit. Try to beat your old score every time you do this workout.

level 1 workouts

CT-02 Score Sheet

Protocol: INTERVALS
Description: Perform 30 Seconds Of Work Followed By 20 Seconds Rest For 4
Rounds
Time: (13.20)

%JGUV*GKIJV5YKPIU
%TWPEJ6WEMU
5JQWNFGT$TKFIG.KHV
5WOQ5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts

CT-03 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 15 Minutes Perform As Many Rounds As Possible
Time: (15.00)

6YQ#TO%JGCV%WTNU
-PGGNKPI2WUJWRU
$QF[4QYU
&QYP&QI6Q7R&QIU
,WORKPI,CEMU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 1 workouts

CT-04 Score Sheet

Protocol: RWTL (Rounds With Time Limit)

Description: Perform 7 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

4GXGTUG%TWPEJGU
%NKODGT6QG6CRU
5WOQ&GCFNKHVU
5JQWNFGT$TKFIG.KHVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 1 workouts

CT-05 Score Sheet

Protocol: INTERVALS
Description: Perform 20 Seconds Of Work Followed By 20 Seconds Rest For 3
Rounds
Time: (10.00)

6WTMKUJ#TO$CTU4KIJV
6WTMKUJ#TO$CTU.GHV
5RNKV5SWCV4KIJV
5RNKV5SWCV.GHV
-PGGNKPI2NCPM7R&QYPU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts

CT-06 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 20 Minutes Perform As Many Rounds As Possible
Time: (20.00)

1PG.GI5JKP6CRU4KIJV
1PG.GI5JKP6CRU.GHV
6QWEJ,WORU
,WORKPI,CEMU
(CEG6JG9CNN5SWCVU
5WOQ&GCFNKHVU
6QWEJ,WORU
,WORKPI,CEMU
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 1 workouts

CT-07 Score Sheet

Protocol: IWRAR (Intervals With Rest After Reps)
Description: Perform the following circuit as fast as you can every 60 seconds
for 10 minutes (rest after the circuit is complete)
Time: (10.00)

%JGUV*GKIJV5YKPIU
%TWPEJ6WEMU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The shortest amount of time during only 1 round it took for you to
complete the exercises and reps. Try to beat your old score every time you do this workout.

level 1 workouts

CT-08 Score Sheet

Protocol: INTERVALS
Description: Perform 40 Seconds Of Work Followed By 20 Seconds Rest For 3
Rounds
Time: (9.00)

-PGGNKPI2NCPM7R&QYPU
6YQ#TO%JGCV%WTN
6YQ#TO2TGUU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts

10

CT-09 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 10 Minutes Perform As Many Rounds As Possible
Time: (10.00)

5RNKV5SWCVU4KIJV
5RNKV5SWCVU.GHV
%NKODGT6QG6CRU
%JGUV*GKIJV5YKPIU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 1 workouts

11

CT-10 Score Sheet

Protocol: INTERVALS
Description: 30 Seconds At Each Station For 4 Rounds. Rest 90 Seconds
Between Each Round
Time: (20.00)

$QF[4QY
&QYP&QI6Q7R&QI
,WORKPI,CEMU
4GXGTUG%TWPEJGU
-PGGNKPI2WUJWR
(CEG6JG9CNN5SWCV
5WOQ&GCFNKHV
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts

12

CT-11 Score Sheet

Protocol: RWTL (Rounds With Time Limit)

Description: Perform 10 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

5KPING7PFGTU
$WTRGG9CNM1WVU
/QWPVCKP%NKODGTU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 2 workouts

13

CT-12 Score Sheet

Protocol: INTERVALS
Description: Perform 40 Seconds Of Work Followed By 20 Seconds Rest For 3
Rounds
Time: (12.00)

1PG#TO5WOQ&GCFNKHV4KIJ
1PG#TO5WOQ&GCFNKHV.GHV
1PG#TO2TGUU4KIJV
1PG#TO2TGUU.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 2 workouts

14

CT-13 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 20 Minutes Perform As Many Rounds As Possible
Time: (20.00)

#NVGTPCVKPI4GXGTUG.WPIGU
1PG#TO%JGCV%WTNU4KIJV
1PG#TO%JGCV%WTNU.GHV
2NCPM7R&QYPU
1XGTJGCF5YKPIU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 2 workouts

15

CT-14 Score Sheet

Protocol: RWTL (Rounds With Time Limit)

Description: Perform 5 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

,WORKPI2WNNWR6Q0GIKVCXG
1PG.GI&GCFNKHVU4KIJV
1PG.GI&GCFNKHVU.GHV
87RU
.[KPI.GI4CKUGU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 2 workouts

16

CT-15 Score Sheet

Protocol: INTERVALS
Description: Perform 30 Seconds Of Work Followed By 20 Seconds Rest For 5
Rounds
Time: (16.40)

'EEGPVTKE2WUJWRU
5KFG5VGRRKPI5SWCVU
6WTMKUJ5KV7R4KIJV
6WTMKUJ5KV7R.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 2 workouts

17

CT-16 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 15 Minutes Perform As Many Rounds As Possible
Time: (15.00)

1PG#TO5RNKV4QYU4KIJV
1PG#TO5RNKV4QYU.GHV
1PG.GI&GCFNKHVU4KIJV
1PG.GI&GCFNKHVU.GHV
1PG#TO%JGCV%WTNU4KIJV
1PG#TO%JGCV%WTNU.GHV
*KPFW2WUJWRU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 2 workouts

18

CT-17 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 8 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

,WORKPI2WNNWRU6Q0GIKVCXG
$QF[YGKIJV5SWCVU
5KPING7PFGTU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 2 workouts

19

CT-18 Score Sheet

Protocol: INTERVALS
Description: Perform 20 Seconds Of Work Followed By 20 Seconds Rest For 4
Rounds
Time: (13.20)

$WTRGG9CNM1WVU
2NCPM7R&QYPU
/QWPVCKP%NKODGTU
1XGTJGCF5YKPI
5KFG5VGRRKPI5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 2 workouts

20

CT-19 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 10 Minutes Perform As Many Rounds As Possible
Time: (10.00)

1PG#TO5RNKV4QYU4KIJV
1PG#TO5RNKV4QYU.GHV
#NVGTPCVKPI4GXGTUG.WPIGU
1PG.GI5JQWNFGT$TKFIG.KHVU4KIJV
1PG.GI5JQWNFGT$TKFIG.KHVU.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 2 workouts

21

CT-20 Score Sheet

Protocol: INTERVALS
Description: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds
Between Each Round
Time: (20.00)

*KPFW2WUJWRU
,WORKPI2WNNWR6Q0GIKVCXG
5KPING7PFGTU
.[KPI.GI4CKUG
'EEGPVTKE2WUJWRU
$QF[YGKIJV5SWCVU
1PG#TO5WOQ&GCFNKHV4KIJV
1PG#TO5WOQ&GCFNKHV.GHV
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 2 workouts

22

CT-21 Score Sheet

Protocol: RWTL (Rounds With Time Limit)

Description: Perform 3 Rounds As Fast As You Can With A 9 Minute Maximum
Time Limit
Time: (9.00)

#NVGTPCVKPI5KPING7PFGTU
1XGTJGCF5YKPIU9KVJ#6YKUV
5SWCV6JTWUVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 3 workouts

23

CT-22 Score Sheet

Protocol: INTERVALS
Description: Perform 30 Seconds Of Work Followed By 15 Seconds Rest For 6
Rounds
Time: (13.30)

+PEJ9QTOU
)QDNGV5SWCVU
-KR2WNNU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 3 workouts

24

CT-23 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 15 Minutes Perform As Many Rounds As Possible
Time: (15.00)

6WTMKUJ7R4KIJV
6WTMKUJ7R.GHV
1PG#TO2QYGT%NGCPU4KIJV
1PG#TO2QYGT%NGCPU.GHV
2WUJWRU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 3 workouts

25

CT-24 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 7 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

*CPIKPI-PGG6WEMU
#NVGTPCVKPI1PG.GI&GCFNKHVU
1PG#TO2WUJ2TGUU4KIJV
1PG#TO2WUJ2TGUU.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 3 workouts

26

CT-25 Score Sheet

Protocol: INTERVALS
Description: Perform 20 Seconds Of Work Followed By 15 Seconds Rest For 4
Rounds
Time: (11.20)

-KR2WNNU
&KXG$QODGT2WUJWRU
5KFG.WPIGU
1PG#TO+PUKFG4QY4KIJV
1PG#TO+PUKFG4QY.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 3 workouts

27

CT-26 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 20 Minutes Perform As Many Rounds As Possible
Time: (20.00)

4GXGTUG.WPIGU4KIJV
.QCFGF.[KPI.GI4CKUGU
#NVGTPCVKPI5KPING7PFGTU
6CDNG6QR.KHVU
1XGTJGCF5YKPIU9KVJ#6YKUV
4QVCVKQPCN/QWPVCKP%NKODGTU
#NVGTPCVKPI5KPING7PFGTU
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 3 workouts

28

CT-27 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 12 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

-KR2WNNU
5SWCV6JTWUVU
*CPIKPI-PGG6WEMU
)QDNGV5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 3 workouts

29

CT-28 Score Sheet

Protocol: INTERVALS
Description: Perform 45 Seconds Of Work Followed By 15 Seconds Rest For 3
Rounds
Time: (12.00)

6WTMKUJ7R4KIJV
6WTMKUJ7R.GHV
1PG#TO5YKPI4KIJV
1PG#TO5YKPI.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 3 workouts

30

CT-29 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 9 Minutes Perform As Many Rounds As Possible
Time: (9.00)

1PG#TO2QYGT%NGCP#PF2WUJ2TGUUGU4KIJV
1PG#TO2QYGT%NGCP#PF2WUJ2TGUUGU.GHV
.QCFGF.[KPI.GI4CKUGU
6CDNG6QR.KHVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 3 workouts

31

CT-30 Score Sheet

Protocol: INTERVALS
Description: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds
Between Each Round
Time: (20.00)

&KXG$QODGT2WUJWRU
-KR2WNNU
#NVGTPCVKPI5KPING7PFGTU
*CPIKPI-PGG6WEMU
2WUJWRU
)QDNGV5SWCVU
1PG#TO5YKPI4KIJV
1PG#TO5YKPI.GHV
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 3 workouts

32

CT-31 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 2 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

6WTMKUJ)GV7R4KIJV
6WTMKUJ)GV7R.GHV
+PEJYQTOU
1PG#TO1WVUKFG4QYU
 4KIJV
1PG#TO1WVUKFG4QYU.GHV
%NCR2WUJWRU

*CPIKPI-PGGU6Q'NDQYU
1PG#TO6JTWUVGTU4KIJV
1PG#TO6JTWUVGTU.GHV
1PG#TO%NGCP#PF5SWCVU
 4KIJV
1PG#TO%NGCP#PF5SWCVU
 .GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 4 workouts

33

CT-32 Score Sheet

Protocol: INTERVALS
Description: Perform 20 Seconds Of Work Followed By 15 Seconds Rest For 5
Rounds
Time: (11.40)

,WOR.WPIGU
87RU
.QCFGF5KFG.WPIGU
)TCUUJQRRGTU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 4 workouts

34

CT-33 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 20 Minutes Perform As Many Rounds As Possible
Time: (20.00)

#UUKUVGF1PG.GI5SWCVU4KIJV
#UUKUVGF1PG.GI5SWCVU.GHV
-KRRKPI2WNNWRU
6QVCN&QWDNG7PFGTU
5KPING7PFGTU+P$GVYGGP
-PGGNKPI$WTRGGU
,WOR5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 4 workouts

35

CT-34 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 10 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

1PG#TO1XGTJGCF5YKPIU4KIJV
1PG#TO1XGTJGCF5YKPIU.GHV
%NCR2WUJWRU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 4 workouts

36

CT-35 Score Sheet

Protocol: INTERVALS
Description: Perform 30 Seconds Of Work Followed By 15 Seconds Rest For 8
Rounds
Time: (18.00)

1PG#TO*KIJ2WNNU4KIJV
1PG#TO*KIJ2WNNU.GHV
,WOR.WPIGU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 4 workouts

37

CT-36 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 12 Minutes Perform As Many Rounds As Possible
Time: (12.00)

6WTMKUJ)GV7R4KIJV
6WTMKUJ)GV7R.GHV
.QCFGF5KFG.WPIGU
-KRRKPI2WNNWRU
6QVCN&QWDNG7PFGTU
5KPINGU+P$GVYGGP

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 4 workouts

38

CT-37 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 8 Rounds As Fast As You Can With A 9 Minute Maximum
Time Limit
Time: (9.00)

8GTVKECN2KMG2TGUUGU
%NGCP5SWCV2TGUUGU4KIJV
%NGCP5SWCV2TGUUGU.GHV
-PGGNKPI$WTRGGU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 4 workouts

39

CT-38 Score Sheet

Protocol: INTERVALS
Description: Perform 45 Seconds Of Work Followed By 15 Seconds Rest For 3
Rounds
Time: (15.00)

1PG.GI6CDNG6QR.KHVU4KIJV
1PG.GI6CDNG6QR.KHVU.GHV
87RU
1PG#TO1WVUKFG4QY4KIJV
1PG#TO1WVUKFG4QY.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 4 workouts

40

CT-39 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)

Description: For 15 Minutes Perform As Many Rounds As Possible
Time: (15.00)

#UUKUVGF1PG.GI5SWCVU4KIJV
CUUKUVGF1PG.GI5SWCVU.GHV
1PG#TO1XGTJGCF5YKPIU4KIJV
1PG#TO1XGTJGCF5YKPIU.GHV
)TCUUJQRRGTU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 4 workouts

41

CT-40 Score Sheet

Protocol: INTERVALS
Description: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds
Between Each Round
Time: (20.00)

8GTVKECN2KMG2TGUU
-KRRKPI2WNNWRU
5KPING&QWDNGU
*CPIKPI-PGGU6Q'NDQYU
%NCR2WUJWRU
,WOR5SWCVU
*KIJ2WNN4KIJV
*KIJ2WNN.GHV
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 4 workouts

42

CT-41 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 8 Rounds As Fast As You Can With A 15 Minute Maximum
Time Limit
Time: (15.00)

$WTRGGU
1PG#TO5RNKV,GTM4KIJV
1PG#TO5RNKV,GTM.GHV
5KV1WVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 5 workouts

43

CT-42 Score Sheet

Protocol: INTERVALS
Description: Perform 50 Seconds Of Work Followed By 10 Seconds Rest For 3
Rounds
Time: (12.00)

6WTMKUJ)GV7R4KIJV
6WTMKUJ)GV7R.GHV
1PG#TO5PCVEJ4KIJV
1PG#TO5PCVEJ.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 5 workouts

44

CT-43 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 15 Minutes Perform As Many Rounds As Possible
Time: (15.00)

*CPFUVCPF2WUJWRU
-KRRKPI2WNNWRU
,WOR.WPIGU
#NVGTPCVKPI'ZRNQUKXG6CDNG6QR.KHVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 5 workouts

45

CT-44 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 20 Rounds As Fast As You Can With A 20 Minute
Maximum Time Limit
Time: (20.00)

*CPIKPI6QGU6Q$CT
$WTRGGU
&QWDNG7PFGTU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 5 workouts

46

CT-45 Score Sheet

Protocol: INTERVALS
Description: Perform 35 Seconds Of Work Followed By 10 Seconds Rest For 4
Rounds
Time: (15.00)

1PG#TO2NCPM4QY4KIJV
1PG#TO2NCPM4QY.GHV
.QCFGF.QY5KFG.WPIG
.CVGTCN'ZRNQUKXG2WUJWRU
)QDNGV,WOR5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 5 workouts

47

CT-46 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 20 Minutes Perform As Many Rounds As Possible
Time: (20.00)

6WTMKUJ)GV7RU4KIJV
6WTMKUJ)GV7RU.GHV
+PEJYQTOU
#UUKUVGF1PG.GI,WOR5SWCVU4KIJV
#UUKUVGF1PG.GI,WOR5SWCVU.GHV
.QCFGF87RU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 5 workouts

48

CT-47 Score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 4 Rounds As Fast As You Can With A 12 Minute Maximum
Time Limit
Time: (12.00)

-KRRKPI2WNNWRU
,WOR.WPIGU
1PG#TO5PCVEJGU4KIJV
1PG#TO5PCVEJGU.GHV
5KV1WVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didnt
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 5 workouts

49

CT-48 Score Sheet

Protocol: INTERVALS
Description: Perform 20 Seconds Of Work Followed By 10 Seconds Rest For 8
Rounds
Time: (16.00)

1PG#TO5SWCV%NGCP#PF,GTM4KIJV
1PG#TO5SWCV%NGCP#PF,GTM.GHV
1PG#TO1XGTJGCF5YKPIU9KVJ#6YKUV4KIJV
1PG#TO1XGTJGCF5YKPIU9KVJ#6YKUV.GHV

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 5 workouts

50

CT-49 Score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 9 Minutes Perform As Many Rounds As Possible
Time: (9.00)

#UUKUVGF1PG.GI,WOR5SWCVU4KIJV
#UUKUVGF1PG.GI,WOR5SWCVU.GHV
5KV1WVU

&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in
the given time limit. Try to beat your old score every time you do this workout.

level 5 workouts

51

CT-50 Score Sheet

Protocol: INTERVALS
Description: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds
Between Each Round
Time: (20.00)

*CPFUVCPF2WUJWR
-KRRKPI2WNNWRU
&QWDNG7PFGTU
*CPIKPI6QGU6Q$CT
.CVGTCN'ZRNQUKXG2WUJWRU
)QDNGV,WOR5SWCVU
1PG#TO5PCVEJGU4KIJV
1PG#TO5PCVEJGU.GHV
&C[;QW2GTHQTOGF6JG9QTMQWV

;QWT%65EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 5 workouts

52