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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
2-3 Rounds
1:00 Cardio Choice
6 Walking Inchworm Push-Ups
8/8 Single Arm Dumbbell Upright Row
8/8 Single Arm Dumbbell Strict Press
:15/:15 Single Arm Dumbbell Overhead Hold
:10 Bottom of Ring Dip Hold
Perform 1 Round at Warm-Up Loads:
8/6 Calorie Echo Bike
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips
Perform 1 Round at Working Loads:
8/6 Calorie Echo Bike
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips
Use this to confirm dumbbell load, carry path, and ring dip variation before "Dalton" begins.
Every 4:00 x 5 Sets:
16/12 Calorie Echo Bike
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
12/8 Ring Dips
Dumbbell: 50/35lb, 22.5/15kg
Score = Sum Total Time
Goals: 2:15-3:00 per Set
Stimulus: Upper Body Density / Interference, Muscular Endurance
RPE: 8.5/10
Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.
Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.
Level 2:
Every 4:00 x 5 Sets:
12/9 Calorie Echo Bike
6 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
6 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
8/6 Ring Dips or Banded Ring Dips
Dumbbell: 35/25lb, 15/12kg
Level 1:
Every 4:00 x 5 Sets:
10/7 Calorie Echo Bike
5 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
5 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
8 Banded Ring Dips / Box Dips / Bench Dips
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
Every 4:00 x 5 Sets:
12/9 Calorie Echo Bike
6 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
6 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
8/6 Ring Dips
Dumbbell: 30/20lb, 14/9kg
Competitor:
Every 4:00 x 5 Sets:
16/12 Calorie Echo Bike
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
15/10 Strict Ring Dips
Goal: Sub 2:30 per Set. Heavier dumbbell than prescribed if mechanics allow.
Hotel Gym / Travel:
Every 4:00 x 5 Sets:
16/12 Calorie Assault Bike or 20/15 Calorie Bike Erg
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
12/8 Bar Dips
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Medball Seated Leg Extension Hold
10 Seated 90-90 Rotations
8/8 Kneeling Single Leg Extensions
For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
