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.
Click below to claim your free consultation and find out what we’re all about!
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
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
