General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
1:30 Cardio Choice
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
-
2 Sets (Priming the Press and the Pull):
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
:20 Hollow Hold
-
Specific Prep
2 Sets:
5 Box Pike Push-Ups, Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of "You Go, I Go," with each athlete completing a full round before switching.
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
