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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
Coaching Progressions
Today's skill block is dedicated time to develop bar muscle-up mechanics for every athlete in the room. The progressions are not just for beginners: banded and jumping variations give athletes a feel for the timing of the transition, and the low bar progression lets everyone drill the pull-to-push with load support before taking it to full height. Coaching attention should land on the hip drive initiating the pull, the aggressive chest-over-bar transition, and a strong lockout at the top. Athletes who already have bar muscle-ups should use this time to work on cycling efficiency and consistent kip timing rather than chasing singles. Keep everyone purposeful, every rep has a point, and every athlete should leave this block more confident in the movement than when they arrived.
Bar Muscle-Up Tips: Drive the hips aggressively into the bar, keep the kip tight and controlled, and commit to the push-away at the top rather than hanging in the transition. Athletes who stall in the transition are typically pulling too late or not using the hip drive to initiate. Prioritize one clean rep over multiple sloppy attempts.
Modifications:
Spend the full block on banded or jumping variations from a lower bar, focusing on the transition mechanics and push-away.
2-3 Sets, Building to Working Weights:
3 Power Cleans and Push Jerks
2 Bar Muscle-Ups or 4 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows
9/7 Calorie Echo Bike
Use this to confirm barbell load, bar muscle-up approach and set size, and bike pace before "Walk-Off" begins.
Every 10:00 x 2 Sets
7-5-3
Bar Muscle-Ups
Clean and Jerks
Directly Into:
40/30 Calorie Echo Bike
Barbell: 115/75lb (52/34kg)
Score = Total Calories
Goals: Complete both sets with time remaining for a quality bike effort
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Consistent, unbroken or minimally broken sets on the bar muscle-ups and clean and jerks across both windows.
Secondary Objective: Finish each set with a hard, committed push on the bike rather than coasting through the calories.
Level 2:
Every 10:00 x 2 Sets
12-9-7 Chest-to-Bar Pull-Ups
7-5-3 Clean and Jerks
40/30 Calorie Echo Bike
Barbell: 95/65lb (43/30kg)
Level 1:
Every 10:00 x 2 Sets
7-5-3 Pull-Ups or Ring Rows
7-5-3 Clean and Jerks
30/20 Calorie Echo Bike
Barbell: 65/45lb (30/20kg)
Masters 55+:
Every 10:00 x 2 Sets
12-9-7 Pull-Ups
7-5-3 Clean and Jerks
30/20 Calorie Echo Bike
Barbell: 75/55lb (34/25kg)
Competitor:
Every 10:00 x 2 Sets
8-6-4
Bar Muscle-Ups
Clean and Jerks
50/40 Calorie Echo Bike
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
Every 10:00 x 2 Sets
12-9-7
Strict Pull-Ups
Dumbbell Clean and Jerks
40/30 Calorie Bike or 500/400m Row
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
10 Alternating Scorpions
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)
-
2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
On a 40:00 clock
We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps
Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
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:
4 Sets:
5/5 Bulgarian Split Squat (Dumbbell Farmers Hold)
8/8 Bottoms Up KB Arnold Press
Choice on Loads
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
10 Alternating Scorpions
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)
-
2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
On a 40:00 clock
We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps
Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
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:
4 Sets:
5/5 Bulgarian Split Squat (Dumbbell Farmers Hold)
8/8 Bottoms Up KB Arnold Press
Choice on Loads
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
10 Alternating Scorpions
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)
-
2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
On a 40:00 clock
We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps
Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
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:
4 Sets:
5/5 Bulgarian Split Squat (Dumbbell Farmers Hold)
8/8 Bottoms Up KB Arnold Press
Choice on Loads
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
10 Alternating Scorpions
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)
-
2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
On a 40:00 clock
We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps
Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
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:
4 Sets:
5/5 Bulgarian Split Squat (Dumbbell Farmers Hold)
8/8 Bottoms Up KB Arnold Press
Choice on Loads
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
10 Alternating Scorpions
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)
-
2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
On a 40:00 clock
We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps
Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
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:
4 Sets:
5/5 Bulgarian Split Squat (Dumbbell Farmers Hold)
8/8 Bottoms Up KB Arnold Press
Choice on Loads
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
10 Alternating Scorpions
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)
-
2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
On a 40:00 clock
We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps
Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
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:
4 Sets:
5/5 Bulgarian Split Squat (Dumbbell Farmers Hold)
8/8 Bottoms Up KB Arnold Press
Choice on Loads
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
:05 Passive Bar Hang
8 Scapular Pull-Ups
:20 Hollow Hold
8 Down Dog Toe Touches
-
2 Sets:
5 Inchworm Push-Ups
5 Strict Knee Raises
Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
-
5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
-
2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
-
2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
-
2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
-
Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press
Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10
Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.
Secondary Objective: Strict pull-ups unbroken every round.
Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)
Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)
Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)
Competitor:
20:00 AMRAP
8/6 Strict Pull-Ups
12 Toes to Bar
16/12 Calorie Bike
6 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
20:00 AMRAP
5 Strict Pull-Ups
10 V-Ups
200m Run
5 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
For Quality:
3 Sets:
:30 Dual Dumbbell Hex Press
:15 Rest
:15 Rest
:30 Ring Plank Circles
:15 Rest
Choice on Load for Hex Press that allows for constant unbroken reps for :30 at a tempo of 20x1.
2 = Lowering of Dumbbells
0 = On the Chest
x = Fast Concentric Pressing Dumbbells to Extension
1 = Pause at the Top
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
:05 Passive Bar Hang
8 Scapular Pull-Ups
:20 Hollow Hold
8 Down Dog Toe Touches
-
2 Sets:
5 Inchworm Push-Ups
5 Strict Knee Raises
Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
-
5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
-
2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
-
2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
-
2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
-
Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press
Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10
Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.
Secondary Objective: Strict pull-ups unbroken every round.
Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)
Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)
Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)
Competitor:
20:00 AMRAP
8/6 Strict Pull-Ups
12 Toes to Bar
16/12 Calorie Bike
6 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
20:00 AMRAP
5 Strict Pull-Ups
10 V-Ups
200m Run
5 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
For Quality:
3 Sets:
:30 Dual Dumbbell Hex Press
:15 Rest
:15 Rest
:30 Ring Plank Circles
:15 Rest
Choice on Load for Hex Press that allows for constant unbroken reps for :30 at a tempo of 20x1.
2 = Lowering of Dumbbells
0 = On the Chest
x = Fast Concentric Pressing Dumbbells to Extension
1 = Pause at the Top
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
:05 Passive Bar Hang
8 Scapular Pull-Ups
:20 Hollow Hold
8 Down Dog Toe Touches
-
2 Sets:
5 Inchworm Push-Ups
5 Strict Knee Raises
Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
-
5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
-
2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
-
2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
-
2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
-
Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press
Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10
Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.
Secondary Objective: Strict pull-ups unbroken every round.
Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)
Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)
Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)
Competitor:
20:00 AMRAP
8/6 Strict Pull-Ups
12 Toes to Bar
16/12 Calorie Bike
6 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
20:00 AMRAP
5 Strict Pull-Ups
10 V-Ups
200m Run
5 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
For Quality:
3 Sets:
:30 Dual Dumbbell Hex Press
:15 Rest
:15 Rest
:30 Ring Plank Circles
:15 Rest
Choice on Load for Hex Press that allows for constant unbroken reps for :30 at a tempo of 20x1.
2 = Lowering of Dumbbells
0 = On the Chest
x = Fast Concentric Pressing Dumbbells to Extension
1 = Pause at the Top
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
:05 Passive Bar Hang
8 Scapular Pull-Ups
:20 Hollow Hold
8 Down Dog Toe Touches
-
2 Sets:
5 Inchworm Push-Ups
5 Strict Knee Raises
Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
-
5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
-
2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
-
2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
-
2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
-
Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press
Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10
Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.
Secondary Objective: Strict pull-ups unbroken every round.
Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)
Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)
Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)
Competitor:
20:00 AMRAP
8/6 Strict Pull-Ups
12 Toes to Bar
16/12 Calorie Bike
6 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
20:00 AMRAP
5 Strict Pull-Ups
10 V-Ups
200m Run
5 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
For Quality:
3 Sets:
:30 Dual Dumbbell Hex Press
:15 Rest
:15 Rest
:30 Ring Plank Circles
:15 Rest
Choice on Load for Hex Press that allows for constant unbroken reps for :30 at a tempo of 20x1.
2 = Lowering of Dumbbells
0 = On the Chest
x = Fast Concentric Pressing Dumbbells to Extension
1 = Pause at the Top
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
:05 Passive Bar Hang
8 Scapular Pull-Ups
:20 Hollow Hold
8 Down Dog Toe Touches
-
2 Sets:
5 Inchworm Push-Ups
5 Strict Knee Raises
Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
-
5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
-
2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
-
2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
-
2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
-
Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press
Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10
Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.
Secondary Objective: Strict pull-ups unbroken every round.
Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)
Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)
Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)
Competitor:
20:00 AMRAP
8/6 Strict Pull-Ups
12 Toes to Bar
16/12 Calorie Bike
6 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
20:00 AMRAP
5 Strict Pull-Ups
10 V-Ups
200m Run
5 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
For Quality:
3 Sets:
:30 Dual Dumbbell Hex Press
:15 Rest
:15 Rest
:30 Ring Plank Circles
:15 Rest
Choice on Load for Hex Press that allows for constant unbroken reps for :30 at a tempo of 20x1.
2 = Lowering of Dumbbells
0 = On the Chest
x = Fast Concentric Pressing Dumbbells to Extension
1 = Pause at the Top
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
:05 Passive Bar Hang
8 Scapular Pull-Ups
:20 Hollow Hold
8 Down Dog Toe Touches
-
2 Sets:
5 Inchworm Push-Ups
5 Strict Knee Raises
Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
-
5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
-
2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
-
2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
-
2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
-
Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press
Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10
Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.
Secondary Objective: Strict pull-ups unbroken every round.
Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)
Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)
Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)
Competitor:
20:00 AMRAP
8/6 Strict Pull-Ups
12 Toes to Bar
16/12 Calorie Bike
6 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
20:00 AMRAP
5 Strict Pull-Ups
10 V-Ups
200m Run
5 Devils Press
Devils Press Dumbbells: 50/35lb (22.5/15kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
For Quality:
3 Sets:
:30 Dual Dumbbell Hex Press
:15 Rest
:15 Rest
:30 Ring Plank Circles
:15 Rest
Choice on Load for Hex Press that allows for constant unbroken reps for :30 at a tempo of 20x1.
2 = Lowering of Dumbbells
0 = On the Chest
x = Fast Concentric Pressing Dumbbells to Extension
1 = Pause at the Top
