i find the essential movements challenging enough.. and the multi-level approach is great for beginners.
(i want to get my mom started on this asap and she has never done strength training)
I would start there until you reach lvl4 in all 5 movements.
that would be
2 sets of
50 push ups
12 pull ups
12 shoulder press pushups
90 seconds plank
45 side plank (each side)
I will be VERY happy once i am able to attain this level of fitness.
there are 5 more levels after this.
you can choose at that point if this is challenging/interesting enough for you or if you want to switch to cross fit.
I also love the fact that i can do my work out anywhere.... most recently in an auto body shop.
and no monthly bills and no contracts.
We need to have a global discussion about the epidemic of donut murder
Starting Weight: 238 lb
Current Weight: 224 lb
Goal: 190-200 lb