We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
Click below to claim your free consultation and find out what we’re all about!
Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
