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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
1:30 Cardio Choice (Ideally Ski or Row)
-
2 x
5 Down Dog Pike Handstand Push-Ups
10 Down Dog Alternating Toe Touches
10 Hollow Rocks
:20 Extended Plank Reverse Bridge
Specific Prep
w/Empty Barbell
5 Strict Press
5 Push Press
3 Press in Split w/3 sec Pause in Finish
-
Add Loads
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
3 Split Jerks (1 sec Pause in Catch)
-
Add Loads
2 Jerk Balance
2 Split Jerks (1 sec Pause in Catch)
-
Get to working loads on the barbell
The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading
Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
5 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Carry
Score = Rounds + Reps
Kettlebell: 1 x 53/35lb, 24/16kg
Goals: 5-7 Rounds
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Keep this at a 7/10 RPE or lower throughout, maintaining movement quality across all 15 minutes.
Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.
Level 2:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
3 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Kettlebell: 1 x 44/26lb, 20/12kg
Level 1:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
5 Pike Push-Ups or Box Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Dumbbell or Kettlebell: Light-moderate load, athlete choice
Masters 55+:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
3-4 Strict Handstand Push-Ups or 5 Pike Push-Ups
12 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Dumbbell or Kettlebell: Light-moderate load, athlete choice
Competitor:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
7 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Dumbbell or Kettlebell: Moderate-heavy load, athlete choice
Hotel Gym / Travel:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m) or 10 Lateral Burpees
5 Pike Push-Ups or Dumbbell Strict Press
15 AbMat Sit-Ups or V-Ups
25/25ft (7.5/7.5m) Single Arm Dumbbell Overhead Carry
Dumbbells (Press/Carry): 35/25lb (15/11kg)
For Completion:
12:00 EMOM
Minute 1 - 7/7 Slow Single Arm Prone Yw/ 5lb Plate
Minute 2 - :25/:25 Half Kneeling Banded Lat Stretch
Minute 3 - :40 Bottom Squat Hold w/ Alternating Block & Twist
Minute 4 - :25/:25 Lacrosse Ball in TFL/Glutes
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
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Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
