CrossFit – Sat, Dec 30
CrossFit – Sat, Dec 30 Crossfit Sacrifice Saturday Community Wod 20MIN AMRAP (AMRAP – Rounds and Reps) 1 Power Snatch@95/65 1 Pull-Up 1 Front Squat 1 Box Jump@24/20 rest 1min add 1 Rep per movement per Rd RX+135/95
CrossFit – Sat, Dec 30 Crossfit Sacrifice Saturday Community Wod 20MIN AMRAP (AMRAP – Rounds and Reps) 1 Power Snatch@95/65 1 Pull-Up 1 Front Squat 1 Box Jump@24/20 rest 1min add 1 Rep per movement per Rd RX+135/95
CrossFit – Fri, Dec 29 Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments. L1: Kip Swing to L-SitL2: V-Ups w/PVCL3: Abmat Sit-ups w/PVC
CrossFit – Thu, Dec 28 Metcon (AMRAP – Reps) 10:00 EMOMOdd: 50 Double-unders or 25 Cross-overs Even: ME Strict HSPU*Record number of HSPU Metcon (Time) For Time: 400m Run150′ HSW or 15 Wall Walks400m Run30 Dbl DB Hang Clean & Jerk 50/35400m Run150′ HSW or 15 Wall Walks400m Run *L1: 100′ HSW (10 Wall Walks)L2:
CrossFit – Wed, Dec 27 Back Squat (Weight) Warm-up to a set of THREE at an RPE of 8.5 Add 10-20 more lbs. to the bar & complete 9more sets of 3 reps. Rest 2:00 btwn. sets. Metcon (Time) 3 RFT:500m Row20 Box Jump Overs 24/20″10 Thrusters 95/65
CrossFit – Sat, Dec 23 Crossfit Sacrifice Christmas Wod 12 Days of Christmas (Time) For time: 1 Wall Walk 2 DeadLifts@95/65 3 Hang Power Cleans 4 Push Press 5 Back Rack Squats 6 Bar facing burpee. 7 Pull-ups 8 Toes2Bar 9 Kettle Bell Swings@52/36 10 Cals(bike, ski, row) 11 Box Jump overs@24/20 1200M Run RX+135/95
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
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
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
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)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
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
: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
