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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.
2:00 Cardio Choice
-
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:20 Hollow Hold
-
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
-
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
2:00 Cardio Choice
-
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:20 Hollow Hold
-
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
-
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
2:00 Cardio Choice
-
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:20 Hollow Hold
-
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
-
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
2:00 Cardio Choice
-
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:20 Hollow Hold
-
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
-
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
2:00 Cardio Choice
-
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:20 Hollow Hold
-
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
-
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
2:00 Cardio Choice
-
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:20 Hollow Hold
-
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
-
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
