CrossFit – Sun, Jul 13

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Level 2:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Level 1:

For Time

8 Sets:

6 Hanging Knee Raises or Kipping Knee Raises

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: Load that allows unbroken sets across all 8 rounds

Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:

For Time

8 Sets:

6 Toes to Bar

8 Dumbbell Bench Press

8 Russian Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 53/35lb, 24/16kg

Competitor:

For Time

8 Sets:

10 Toes to Bar

10 Dumbbell Bench Press

10 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53lb, 32/24kg

Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:

For Time

8 Sets:

8 V-Ups or Toes to Target

8 Dumbbell Bench Press

8 Dual Dumbbell American Swings or Russian Swings

Rest :30 between sets

Dumbbells: Challenging load across all 8 sets

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T"

:30 Glute Bridge Hold

5/5 90-90 Get-ups

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press, Moderate

15 Banded Tricep Extensions

10 Incline Y Raise, Light to Moderate

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Competitor:

As Prescribed

Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run or 1500m Treadmill

Max Calorie Assault Bike or Ski Erg (in remaining time)

Goal: Match prescribed calorie targets as closely as available equipment allows.

For Completion:

12:00 AMRAP

5 Seated Good Mornings, 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

For Quality:

4 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Single Leg Hip Thrust, light loads

:30 Weighted Wall Sit