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.
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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
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest 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
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
