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 (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
