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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 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
