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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.
2 x
1:00 Row / 1:00 Ski
10 Dead-Bugs
10/10 Single Leg Foot Elevated Glute Bridges
10 Deep Lunge Mountain Climbers
10 Alt Box Step-Ups
5 Box Jumps
Specific Warm-Up
6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)
4 Burpees + 2 Box Jumps
100ft (30m) Farmers Carry @ Warm-Up Weight
-
6 GHD Sit-Ups or Alternative
4 Burpee Box Jumps
100ft (30m) Farmers Carry @ Working Weight
30:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 GHD Sit-Ups
Minute 3: 15/12 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps
Minute 5: 100ft (30m) Kettlebell Farmers Carry
Score = Rounds + Reps Completed
Box: 24/20in
Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 30 rounds within each minute
Stimulus: Muscular Endurance
RPE: 9/10
Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each
Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.
Workout Strategy
Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.
Modifications / Adjustments
Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute
GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups
Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.
Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in
Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry
Level 2:
Minute 1: 12/9 Calorie Row
Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Minute 3: 12/9 Calorie Ski Erg
Minute 4: 8 Burpee Box Jumps, 24/20in
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Minute 1: 10/8 Calorie Row
Minute 2: 12 AbMat Sit-Ups or V-Ups
Minute 3: 10/8 Calorie Ski Erg
Minute 4: 6 Burpee Box Jumps / Step-Ups, 20/16in, or 8 Burpees to Target
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Minute 1: 12/9 Calorie Row
Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Minute 3: 12/9 Calorie Ski Erg
Minute 4: 8 Burpee Box Jumps / Step-Ups
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Minute 1: 18/14 Calorie Row
Minute 2: 20 GHD Sit-Ups
Minute 3: 18/14 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps, 24/20in
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goal: Complete all 30 rounds with 15 or more seconds remaining each minute
Hotel Gym / Travel:
Minute 1: 1:00 Max Calorie Bike or 200m Run
Minute 2: 15 AbMat Sit-Ups or V-Ups
Minute 3: 1:00 Max Calorie Bike or 200m Run
Minute 4: 10 Burpees to Target
Minute 5: 100ft (30m) Dumbbell Farmers Carry, heaviest available
Big Class Option:
Assign dedicated machines and GHD stations at the brief. It is best to give athletes numbers and have them stay to those and start on different stations to allow for an even flow of this workout. Alternatively sub any machine for the ski and weighted med-ball sit-ups for the GHD.
For Quality:
3 Sets
6 Quadruped Hip CARs / side
:45 Seated Forward Fold w/ Reach
Intent: Gently restore hip control while opening posterior chain and shoulders.
Notes:
Hip Cars - Slow controlled circles / Minimize torso movement / Smooth range
Forward Fold - Sit tall first / Reach long through spine / Slow nasal breathing
Snow Angels - Thumbs up / Ribs down / Controlled tempo
Video Support:
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
