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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
-
Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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
6 Inchworm Push-Ups
8 Ring Rows
Then Jump into the Ring Muscle-Up Progressions and Practice
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.
Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.
Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in
Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in
Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
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Competitor:
4 Wall Walks
6/4 Ring Muscle-Ups
20 Wall Balls
80 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in
Hotel Gym / Travel:
AMRAP 20:00
2 Wall Walks or 6 Inchworm Push-Ups
4 Strict Pull-Ups + 4 Strict Dips
12 Dual Dumbbell Thrusters
64 Double Unders or 96 Single Unders
Dumbbells: 35/25lb (16/11kg)
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)
