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and knowledge unsurpassed in the industry. Get to know us.
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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
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
400m Run
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
