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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 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
400m Run
-
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
-
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
