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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
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice
-
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
-
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
General Warm-Up
2:00 Cardio Choice
-
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
-
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
General Warm-Up
2:00 Cardio Choice
-
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
-
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
General Warm-Up
2:00 Cardio Choice
-
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
-
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
General Warm-Up
2:00 Cardio Choice
-
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
-
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
General Warm-Up
2:00 Cardio Choice
-
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
-
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
