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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
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
