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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
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
