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.
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
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice
-
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
-
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
