CrossFit – Sat, Sep 19
CrossFit – Sat, Sep 19
Saturday Community Wod (AMRAP – Rounds & Reps)
20 Min Amrap:
200 M Run
12 Russian Kettle Bell Swings@53/36
12 KB Goblet Squats
12 Alt Single Arm KB snatches
24 ab mat situps
20 Min Amrap:
200 M Run
12 Russian Kettle Bell Swings@53/36
12 KB Goblet Squats
12 Alt Single Arm KB snatches
24 ab mat situps
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
