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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 Prep
2 Sets:
:45 Row
5 Inchworm Push-Ups
10 Down Dog Toe Touches
:45 Ski
5/5 Single Arm Overhead Reverse Lunge
Turkish Get-Up Specifics
Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.
Then
1 Partial Wall Walk + 1 Full Wall Walk
1/1 Turkish Get-Up at working loads
Use this to confirm kettlebell load and wall walk standard before "Box-To-Box" begins.
40:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 15/12 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)
Goals: Complete each station sub :45
Stimulus: Stamina, Stability, Aerobic Endurance
RPE: 7/10
Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.
Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.
Level 2:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 44/26lb, 20/12kg
Wall Walk: 15in from Wall
Level 1:
40:00 EMOM
Minute 1: 10/8 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 10/8 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 26/18lb, 12/8kg
Wall Walk: 30in from Wall
Masters 55+:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 35/18lb, 16/8kg
Wall Walk: 20in from Wall
Competitor
Online Semifinals
Hotel Gym / Travel:
40:00 EMOM
Minute 1: :45 Machine of Choice
Minute 2: 3 Wall Walks or 5 Inchworm to Downward Dog
Minute 3: :45 Machine of Choice
Minute 4: 1/1 Turkish Get-Up
Kettlebell or Dumbbell: at challenging load
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
-
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
-
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
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.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
