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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
