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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
1:30 Cardio Choice (Ideally Row)
-
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups
Specific Prep
12/9 Calorie Row
8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
Barbell Prep / Primer
10 Empty Barbell Bench Press
5 Bench Press @ 40-50%
5 Bench Press @ 50-60%
3 Bench Press @ 60-65%
3 Bench Press @ 65-70%
Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.
The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift
2 Sets (first at warm-up pace, second at working pace):
12/9 Calorie Row (moderate, focus on damper and rhythm)
8 GHD Sit-Ups at working range
1 Wall Walk at working standard
8 Renegade Rows at working loads
Use this to confirm row pace, GHD depth, wall walk standard, and renegade row loads before "Still Water" begins.
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Level 2:
Minute 1: 14/11 Calorie Row
Minute 2: 14 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in from wall
Level 1:
Minute 1: 12/9 Calorie Row
Minute 2: 12 AbMat Sit-Ups or GHD Sit-Ups (short range of motion)
Minute 3: 2 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 12 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 25/15lb (12/7kg)
Wall Walk: 30-in from wall
Masters 55+:
Minute 1: 14/11 Calorie Row
Minute 2: 14 GHD Sit-Ups or 16 AbMat Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 20-in from wall
Competitor:
Minute 1: 20/15 Calorie Row
Minute 2: 20 GHD Sit-Ups
Minute 3: 5 Wall Walks
Minute 4: 20 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-in from wall
Hotel Gym / Travel:
Minute 1: 150m Run or :45 Bike
Minute 2: 16 V-Ups or 20 Sit-Ups
Minute 3: 3 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 16 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
w/ Passive Breathing
6 Seated Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-
General Warm-Up
1:30 Cardio Choice (Ideally Row)
-
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups
Specific Prep
12/9 Calorie Row
8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
Barbell Prep / Primer
10 Empty Barbell Bench Press
5 Bench Press @ 40-50%
5 Bench Press @ 50-60%
3 Bench Press @ 60-65%
3 Bench Press @ 65-70%
Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.
The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift
2 Sets (first at warm-up pace, second at working pace):
12/9 Calorie Row (moderate, focus on damper and rhythm)
8 GHD Sit-Ups at working range
1 Wall Walk at working standard
8 Renegade Rows at working loads
Use this to confirm row pace, GHD depth, wall walk standard, and renegade row loads before "Still Water" begins.
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Level 2:
Minute 1: 14/11 Calorie Row
Minute 2: 14 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in from wall
Level 1:
Minute 1: 12/9 Calorie Row
Minute 2: 12 AbMat Sit-Ups or GHD Sit-Ups (short range of motion)
Minute 3: 2 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 12 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 25/15lb (12/7kg)
Wall Walk: 30-in from wall
Masters 55+:
Minute 1: 14/11 Calorie Row
Minute 2: 14 GHD Sit-Ups or 16 AbMat Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 20-in from wall
Competitor:
Minute 1: 20/15 Calorie Row
Minute 2: 20 GHD Sit-Ups
Minute 3: 5 Wall Walks
Minute 4: 20 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-in from wall
Hotel Gym / Travel:
Minute 1: 150m Run or :45 Bike
Minute 2: 16 V-Ups or 20 Sit-Ups
Minute 3: 3 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 16 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
w/ Passive Breathing
6 Seated Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
-
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
For Completion:
12:00 AMRAP
:30 Elevated Puppy Dog Pose
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
