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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 Prep
2:00 Cardio Choice
-
2 Sets:
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Alternating Plank Shoulder Taps
Specific Prep
2 Sets: Empty, Then Light Loads
3 Clean Lift Off
3 Power Clean
3 Push Press
3 Front Squat
3 Thruster
Barbell Primer
Power Clean + 2 Thrusters
Rest 10 sec
Squat Clean Thruster + Thruster
Building to starting loads
Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.
Modifications:
Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across
Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.
3 Sets:
10 Bench Press (Empty Bar)
8 Bench Press @ 40%
6 Bench Press @ 50%
10 Renegade Rows, building over 3 sets to working loads
Rest as needed between sets.
Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM Bench Press
Renegade Row: 2 x 50/35lb, 22.5/15kg
Score = Bench Load (add time per set in notes)
Goals: Under 2:00 per set, Unbroken Reps
Stimulus: Hypertrophy / Upper Body Push and Pull
RPE: 6/10
Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.
Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.
Level 2:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
Level 1:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: Load that allows all 10 reps unbroken with quality mechanics
Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets
Masters 55+:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
Competitor:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60-65% of 1RM
Renegade Row: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 3:00 x 5 Sets:
10 Dumbbell Bench Press
20 Renegade Row
Dumbbells: Challenging load across all sets
For Completion:
3 Sets
6/6 [Single Arm Banded Chest Fly[(Single Arm Banded Chest Fly), Slow & Controlled
w/ 2s Hold
For Quality:
4 Sets:
10/10 Side Lying Dumbbell External Rotations
10-12 Dumbbell Hammer Curls
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
