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and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
