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.
Click below to claim your free consultation and find out what we’re all about!
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
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
12 Min AMRAP:
12 Cal Row
12 Wall Ball Shots
12 Weighted Box Step overs
Wall ball- 20/14LBs
Box-24/20
Step overs are done with the wall ball
Goal is 4rds
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
12 Min AMRAP:
12 Cal Row
12 Wall Ball Shots
12 Weighted Box Step overs
Wall ball- 20/14LBs
Box-24/20
Step overs are done with the wall ball
Goal is 4rds
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
12 Min AMRAP:
12 Cal Row
12 Wall Ball Shots
12 Weighted Box Step overs
Wall ball- 20/14LBs
Box-24/20
Step overs are done with the wall ball
Goal is 4rds
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
12 Min AMRAP:
12 Cal Row
12 Wall Ball Shots
12 Weighted Box Step overs
Wall ball- 20/14LBs
Box-24/20
Step overs are done with the wall ball
Goal is 4rds
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
12 Min AMRAP:
12 Cal Row
12 Wall Ball Shots
12 Weighted Box Step overs
Wall ball- 20/14LBs
Box-24/20
Step overs are done with the wall ball
Goal is 4rds
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
12 Min AMRAP:
12 Cal Row
12 Wall Ball Shots
12 Weighted Box Step overs
Wall ball- 20/14LBs
Box-24/20
Step overs are done with the wall ball
Goal is 4rds
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
