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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
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
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Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
For Quality
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
