CrossFit – Sat, Feb 1
CrossFit – Sat, Feb 1
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
- Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
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3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
