For Time:
21-15-9
Echo Bike Cals
DB Thrusters 50/35
Directly Into…
21-15-9
Cal Row
GHD Sit-Ups
L1: GHD SU to Parallel
L2: Hollow Body V-Ups
L3: Abmat SU
General Warm-Up
1:00 Cardio Choice
10 Cat Cows
10 Alternating Scorpion Stretch
8 Thoracic Extensions over Bench
10 Tempo Kettlebell Deadlifts (slow and controlled)
8 Push-Up to Down Dog
:20/:20 Half Kneeling Hip Flexor Stretch
2 x
5 Pause Deadlifts (empty bar or light load)
5 Push-Ups with Pause at Bottom
5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)
:20 Hollow Body Hold
Specific Movement Prep
1x @ warm-up weights
3 Deadlifts (pause at knee)
5 Bench Press (light, focus on scap position)
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank or Bodyweight Plank
2 Sets, building to working weights
3 Deadlifts
5 Bench Press
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank
Use this to confirm loads and positions before "Colossus" begins.
EMOM for Load
32:00 EMOM
Min 1: 5 Deadlifts
Min 2: 8-10 Bench Press
Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift
Min 4: :40 Weighted Plank
Deadlift: 65-70% of 1RM
Bench Press: 55-60% of 1RM
Kettlebell: 35/18lb (16/8kg)
Weighted Plank: 45/25lb (20/15kg)
Score = Load used for DL and Bench Press
Goals: Successful Quality Reps Across All 8 Rounds
Stimulus: Posterior + Push Strength / Midline Stability
RPE: 6-7/10
Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.
Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.
Level 2:
Deadlift: 60-65% of 1RM
Bench Press: 50-55% of 1RM
Kettlebell: 26/18lb (12/8kg)
Weighted Plank: 25/15lb (11/7kg)
Level 1:
Deadlift: 50-55% of 1RM or technique-based load
Bench Press: 45-50% of 1RM or technique-based load
Kettlebell: 26/18lb, 12/8kg
Bodyweight Plank :30
Masters 55+:
Deadlift: 60-65% of 1RM
Bench Press: 50-55% of 1RM
Kettlebell: 26/18lb (12/8kg)
Weighted Plank: 25/15lb (12/7kg) or Bodyweight Plank :30
Competitor:
Deadlift: As prescribed
Bench Press: As prescribed
Kettlebell: 44/26lb (20/12kg)
Weighted Plank: 45/25lb (20/15kg)
Hotel Gym / Travel:
Min 1: 5 Dumbbell Romanian Deadlifts, heaviest available
Min 2: 8-10 Dumbbell Bench Press or Floor Press, heaviest available
Min 3: 8/8 Half Kneeling Dumbbell Rotational Chop and Lift, 25/15lb (11/7kg) or heaviest available
Min 4: :40 Weighted Plank with a dumbbell on upper back
For Quality
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality
4 Sets:
5 Ring Dips @ 31x3 Tempo
12 Weighted GHD Hip Extension
Load: Choice
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
