We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
5/5 Quadruped Thoracic Rotations
-
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
