ACC
ACC lifts are interval training lifts, based on 30 seconds of work and 30 seconds of rest. Some of the lifts are 30 seconds of max effort and 30 seconds of rest; others have a target to hit, where faster work earns you more rest. Some are scored, so that exceeding a target within the given time earns points, while falling short costs you points.
Clemson Tigers
30 seconds to hit each target; points deducted for missing the target, bonus points earned for exceeding the target.
Lift MRx/WRx Target Reps
Double unders 15
Heavy bag 90
Squat jumps 20
Snatch 95/45 4
Knee raises 12
Wtd situps 25/10 15
Curl and press 25/10 14
Snatch 95/45 4
Ab wheels 13
Snatch 95/45 4
Lift
Frog hops
Bar rotations
V ups
Overhead lunges
Heavy bag
Ab wheels
Cleans
Florida State Seminoles
30 seconds max effort, 3 times through.
Georgia Tech Yellowjackets
1 minute to hit each target and rest.
Frog hops 20 19 18
Lunge walks 20 18 16
V ups 20 16 14
Ab wheels 10 9 8
Hamstring curls (2/1) 8 8 8
Paratroopers 14 12 10
Tire flip & jumps 11 10 9
Smith shrugs 12 12 12
Speed bag 50 50 40
Miami Hurricanes
NC State Wolfpack
Each set begins on the minute.
3 times through.
Lift Reps
Burpees 12_
V ups 20
Heavy Bag 90
Squat Jumps 20
Pushups 25
Overhead Lunges 18
Tire Flip & Jumps 8
Pullups 15
30 seconds of work followed by 30 seconds of rest. Target must be hit within the 30 second work period.
(Bronze reps listed; silver +1, gold +2)
Lift Reps
Frog hops 20
Lunge walks 18
Pushups 18
Situps 17
Heavy bag 90
Pullups 10
Bike 40
Hanging knee raises 10
Ropes 22/arm
North Carolina Tar Heels
Syracuse Orange
Virginia Tech Hokies
Wake Forest Demon Deacons
Each set begins on the minute.
Lift Rx Reps
Med ball hoops 15 15 15
Frog Hops 20 19 17
V ups 25 25 25
Hang snatch 115 6 6 6
(MRx 115, WRx 65)
Bike 70 60 60
Knee Raises 16 15 14
Pushups 30 25 20
30 seconds of work followed by 30 seconds of rest. Max of 6 snatch per round. 3 rounds.
Lift Rx
Snatch 115
Pullups
Pushups
V ups
Box jumps
Bench 135
30 seconds on, 30 seconds off. As many reps as possible during the 30 on (exception, S&L).
Lift
Snatch and Lunge (max 4)
Pullups
Pushups
Heavy bag
Bike
Quick curls
V ups
30 seconds of work followed by 30 seconds of rest. 3 times through.
Lift
Frog hops
Lunge walks
Pushups
V ups
Pullups
Heavy bag
Knee raises
Ab wheels