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and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
