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and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
