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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.
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
General Warm-Up
(Priming Posterior Chain and Burpee Box Jumps)
1 Set:
8 Dual Dumbbell Deadlift
8 Alternating Box Step-Ups
6 Inchworm Push-Ups
-
1 Set:
6 Dual Dumbbell Hang Power Clean
6 Box Jump Overs
6 No Jump Burpees
-
1 Set:
6 Dual Dumbbell Power Cleans
4 Burpee Box Jump Overs
-
Specific Barbell Prep
3 Deadlifts to Knee (Focus on driving the bar away from the floor)
3 Deadlifts, (Focused Eccentric)
-
3 Deadlifts @ 40%
3 Deadlifts @ 50%
3 Deadlifts @ 55%
Loading Notes:
• Percentages are off the 1RM Deadlift; overall effort stays below RPE 7 today.
• The goal is quality touches on the deadlift, not a heavy day, so do not build past the written percentages.
• Reset the brace between reps, touch and go only if the setup stays identical rep to rep.
Points of Performance:
• Setup: Shoulders over the bar, lats engaged, midline braced before the pull.
• Pull: Push the floor away, bar tracks close to the legs, hips and shoulders rise together.
• Finish: Stand to full extension with the glutes, control the bar back to the floor.
Modifications:
• Level 1: Moderate load by feel across the same rep scheme or Trap Bar Deadlifts or Sumo Deadlifts, even Deadlifts off blocks could be a good way to go.
• Hotel Gym / Travel: Dual Dumbbell Deadlifts or Kettlebell Deadlifts at a moderate load for the same reps.
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Goals: Sum total working time of 9:00 (1:30 average across all sets)
Stimulus: Posterior Chain / Burpee Box Jump Conditioning
RPE: 8.5/10
Primary Objective: Hold the same cadence from set one through the round of 10.
Secondary Objective: Dual dumbbell power cleans unbroken in every set.
Level 2:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
3-4-5-6-7-8 Burpee Box Step Overs
Dumbbells: 2 x 25/15lb (12/7kg)
Box Height: 20/20in
Masters 55+:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
4-5-6-7-8-9 Burpee Box Jump Overs or Step Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Competitor:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpees to Bench Jump Over or Burpee Broad Jumps
Dumbbells: 2 x 50/35lb (22.5/15kg)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Sets:
10 Reverse Nordic Curls
:30 Sorenson Hold
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
(Priming Posterior Chain and Burpee Box Jumps)
1 Set:
8 Dual Dumbbell Deadlift
8 Alternating Box Step-Ups
6 Inchworm Push-Ups
-
1 Set:
6 Dual Dumbbell Hang Power Clean
6 Box Jump Overs
6 No Jump Burpees
-
1 Set:
6 Dual Dumbbell Power Cleans
4 Burpee Box Jump Overs
-
Specific Barbell Prep
3 Deadlifts to Knee (Focus on driving the bar away from the floor)
3 Deadlifts, (Focused Eccentric)
-
3 Deadlifts @ 40%
3 Deadlifts @ 50%
3 Deadlifts @ 55%
Loading Notes:
• Percentages are off the 1RM Deadlift; overall effort stays below RPE 7 today.
• The goal is quality touches on the deadlift, not a heavy day, so do not build past the written percentages.
• Reset the brace between reps, touch and go only if the setup stays identical rep to rep.
Points of Performance:
• Setup: Shoulders over the bar, lats engaged, midline braced before the pull.
• Pull: Push the floor away, bar tracks close to the legs, hips and shoulders rise together.
• Finish: Stand to full extension with the glutes, control the bar back to the floor.
Modifications:
• Level 1: Moderate load by feel across the same rep scheme or Trap Bar Deadlifts or Sumo Deadlifts, even Deadlifts off blocks could be a good way to go.
• Hotel Gym / Travel: Dual Dumbbell Deadlifts or Kettlebell Deadlifts at a moderate load for the same reps.
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Goals: Sum total working time of 9:00 (1:30 average across all sets)
Stimulus: Posterior Chain / Burpee Box Jump Conditioning
RPE: 8.5/10
Primary Objective: Hold the same cadence from set one through the round of 10.
Secondary Objective: Dual dumbbell power cleans unbroken in every set.
Level 2:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
3-4-5-6-7-8 Burpee Box Step Overs
Dumbbells: 2 x 25/15lb (12/7kg)
Box Height: 20/20in
Masters 55+:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
4-5-6-7-8-9 Burpee Box Jump Overs or Step Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Competitor:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpees to Bench Jump Over or Burpee Broad Jumps
Dumbbells: 2 x 50/35lb (22.5/15kg)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Sets:
10 Reverse Nordic Curls
:30 Sorenson Hold
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
(Priming Posterior Chain and Burpee Box Jumps)
1 Set:
8 Dual Dumbbell Deadlift
8 Alternating Box Step-Ups
6 Inchworm Push-Ups
-
1 Set:
6 Dual Dumbbell Hang Power Clean
6 Box Jump Overs
6 No Jump Burpees
-
1 Set:
6 Dual Dumbbell Power Cleans
4 Burpee Box Jump Overs
-
Specific Barbell Prep
3 Deadlifts to Knee (Focus on driving the bar away from the floor)
3 Deadlifts, (Focused Eccentric)
-
3 Deadlifts @ 40%
3 Deadlifts @ 50%
3 Deadlifts @ 55%
Loading Notes:
• Percentages are off the 1RM Deadlift; overall effort stays below RPE 7 today.
• The goal is quality touches on the deadlift, not a heavy day, so do not build past the written percentages.
• Reset the brace between reps, touch and go only if the setup stays identical rep to rep.
Points of Performance:
• Setup: Shoulders over the bar, lats engaged, midline braced before the pull.
• Pull: Push the floor away, bar tracks close to the legs, hips and shoulders rise together.
• Finish: Stand to full extension with the glutes, control the bar back to the floor.
Modifications:
• Level 1: Moderate load by feel across the same rep scheme or Trap Bar Deadlifts or Sumo Deadlifts, even Deadlifts off blocks could be a good way to go.
• Hotel Gym / Travel: Dual Dumbbell Deadlifts or Kettlebell Deadlifts at a moderate load for the same reps.
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Goals: Sum total working time of 9:00 (1:30 average across all sets)
Stimulus: Posterior Chain / Burpee Box Jump Conditioning
RPE: 8.5/10
Primary Objective: Hold the same cadence from set one through the round of 10.
Secondary Objective: Dual dumbbell power cleans unbroken in every set.
Level 2:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
3-4-5-6-7-8 Burpee Box Step Overs
Dumbbells: 2 x 25/15lb (12/7kg)
Box Height: 20/20in
Masters 55+:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
4-5-6-7-8-9 Burpee Box Jump Overs or Step Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Competitor:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpees to Bench Jump Over or Burpee Broad Jumps
Dumbbells: 2 x 50/35lb (22.5/15kg)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Sets:
10 Reverse Nordic Curls
:30 Sorenson Hold
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
(Priming Posterior Chain and Burpee Box Jumps)
1 Set:
8 Dual Dumbbell Deadlift
8 Alternating Box Step-Ups
6 Inchworm Push-Ups
-
1 Set:
6 Dual Dumbbell Hang Power Clean
6 Box Jump Overs
6 No Jump Burpees
-
1 Set:
6 Dual Dumbbell Power Cleans
4 Burpee Box Jump Overs
-
Specific Barbell Prep
3 Deadlifts to Knee (Focus on driving the bar away from the floor)
3 Deadlifts, (Focused Eccentric)
-
3 Deadlifts @ 40%
3 Deadlifts @ 50%
3 Deadlifts @ 55%
Loading Notes:
• Percentages are off the 1RM Deadlift; overall effort stays below RPE 7 today.
• The goal is quality touches on the deadlift, not a heavy day, so do not build past the written percentages.
• Reset the brace between reps, touch and go only if the setup stays identical rep to rep.
Points of Performance:
• Setup: Shoulders over the bar, lats engaged, midline braced before the pull.
• Pull: Push the floor away, bar tracks close to the legs, hips and shoulders rise together.
• Finish: Stand to full extension with the glutes, control the bar back to the floor.
Modifications:
• Level 1: Moderate load by feel across the same rep scheme or Trap Bar Deadlifts or Sumo Deadlifts, even Deadlifts off blocks could be a good way to go.
• Hotel Gym / Travel: Dual Dumbbell Deadlifts or Kettlebell Deadlifts at a moderate load for the same reps.
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Goals: Sum total working time of 9:00 (1:30 average across all sets)
Stimulus: Posterior Chain / Burpee Box Jump Conditioning
RPE: 8.5/10
Primary Objective: Hold the same cadence from set one through the round of 10.
Secondary Objective: Dual dumbbell power cleans unbroken in every set.
Level 2:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
3-4-5-6-7-8 Burpee Box Step Overs
Dumbbells: 2 x 25/15lb (12/7kg)
Box Height: 20/20in
Masters 55+:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
4-5-6-7-8-9 Burpee Box Jump Overs or Step Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Competitor:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpees to Bench Jump Over or Burpee Broad Jumps
Dumbbells: 2 x 50/35lb (22.5/15kg)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Sets:
10 Reverse Nordic Curls
:30 Sorenson Hold
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
(Priming Posterior Chain and Burpee Box Jumps)
1 Set:
8 Dual Dumbbell Deadlift
8 Alternating Box Step-Ups
6 Inchworm Push-Ups
-
1 Set:
6 Dual Dumbbell Hang Power Clean
6 Box Jump Overs
6 No Jump Burpees
-
1 Set:
6 Dual Dumbbell Power Cleans
4 Burpee Box Jump Overs
-
Specific Barbell Prep
3 Deadlifts to Knee (Focus on driving the bar away from the floor)
3 Deadlifts, (Focused Eccentric)
-
3 Deadlifts @ 40%
3 Deadlifts @ 50%
3 Deadlifts @ 55%
Loading Notes:
• Percentages are off the 1RM Deadlift; overall effort stays below RPE 7 today.
• The goal is quality touches on the deadlift, not a heavy day, so do not build past the written percentages.
• Reset the brace between reps, touch and go only if the setup stays identical rep to rep.
Points of Performance:
• Setup: Shoulders over the bar, lats engaged, midline braced before the pull.
• Pull: Push the floor away, bar tracks close to the legs, hips and shoulders rise together.
• Finish: Stand to full extension with the glutes, control the bar back to the floor.
Modifications:
• Level 1: Moderate load by feel across the same rep scheme or Trap Bar Deadlifts or Sumo Deadlifts, even Deadlifts off blocks could be a good way to go.
• Hotel Gym / Travel: Dual Dumbbell Deadlifts or Kettlebell Deadlifts at a moderate load for the same reps.
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Goals: Sum total working time of 9:00 (1:30 average across all sets)
Stimulus: Posterior Chain / Burpee Box Jump Conditioning
RPE: 8.5/10
Primary Objective: Hold the same cadence from set one through the round of 10.
Secondary Objective: Dual dumbbell power cleans unbroken in every set.
Level 2:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
3-4-5-6-7-8 Burpee Box Step Overs
Dumbbells: 2 x 25/15lb (12/7kg)
Box Height: 20/20in
Masters 55+:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
4-5-6-7-8-9 Burpee Box Jump Overs or Step Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Competitor:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpees to Bench Jump Over or Burpee Broad Jumps
Dumbbells: 2 x 50/35lb (22.5/15kg)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Sets:
10 Reverse Nordic Curls
:30 Sorenson Hold
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
(Priming Posterior Chain and Burpee Box Jumps)
1 Set:
8 Dual Dumbbell Deadlift
8 Alternating Box Step-Ups
6 Inchworm Push-Ups
-
1 Set:
6 Dual Dumbbell Hang Power Clean
6 Box Jump Overs
6 No Jump Burpees
-
1 Set:
6 Dual Dumbbell Power Cleans
4 Burpee Box Jump Overs
-
Specific Barbell Prep
3 Deadlifts to Knee (Focus on driving the bar away from the floor)
3 Deadlifts, (Focused Eccentric)
-
3 Deadlifts @ 40%
3 Deadlifts @ 50%
3 Deadlifts @ 55%
Loading Notes:
• Percentages are off the 1RM Deadlift; overall effort stays below RPE 7 today.
• The goal is quality touches on the deadlift, not a heavy day, so do not build past the written percentages.
• Reset the brace between reps, touch and go only if the setup stays identical rep to rep.
Points of Performance:
• Setup: Shoulders over the bar, lats engaged, midline braced before the pull.
• Pull: Push the floor away, bar tracks close to the legs, hips and shoulders rise together.
• Finish: Stand to full extension with the glutes, control the bar back to the floor.
Modifications:
• Level 1: Moderate load by feel across the same rep scheme or Trap Bar Deadlifts or Sumo Deadlifts, even Deadlifts off blocks could be a good way to go.
• Hotel Gym / Travel: Dual Dumbbell Deadlifts or Kettlebell Deadlifts at a moderate load for the same reps.
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Goals: Sum total working time of 9:00 (1:30 average across all sets)
Stimulus: Posterior Chain / Burpee Box Jump Conditioning
RPE: 8.5/10
Primary Objective: Hold the same cadence from set one through the round of 10.
Secondary Objective: Dual dumbbell power cleans unbroken in every set.
Level 2:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
3-4-5-6-7-8 Burpee Box Step Overs
Dumbbells: 2 x 25/15lb (12/7kg)
Box Height: 20/20in
Masters 55+:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
4-5-6-7-8-9 Burpee Box Jump Overs or Step Overs
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Competitor:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpee Box Jump Overs
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
Every 2:30 x 6 Sets
9 Dual Dumbbell Power Clean
5-6-7-8-9-10 Burpees to Bench Jump Over or Burpee Broad Jumps
Dumbbells: 2 x 50/35lb (22.5/15kg)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Sets:
10 Reverse Nordic Curls
:30 Sorenson Hold
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
