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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
