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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
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
