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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
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
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
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
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
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-
