CrossFit – Wed, Feb 11

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 40 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

20:00 EMOM

Minute 1: 15 Weighted Sit-Ups or V-Ups

Minute 2: 50 Single Unders or 25 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks

Minute 5: Rest

Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:

20:00 EMOM

Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups

Minute 2: 35 Double Unders

Minute 3: 12 Wall Balls

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Competitor:

20:00 EMOM

Minute 1: 20 GHD Sit-Ups

Minute 2: 50 Double Unders

Minute 3: 20 Wall Balls

Minute 4: Max Distance Handstand Walk

Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 20 V-Ups or Alternating V-Ups

Minute 2: 50 Double Unders or 75 Single Unders

Minute 3: 10 Dumbbell Thrusters

Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow, Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)