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
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Level 2:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
Level 1:
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
Masters 55+:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
