CrossFit – Mon, Mar 23 Warm-Up Flow (Checkmark) General Warm-Up 400m Run :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold – 10 Bootstrap Squats 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 10m A-Skips + 10m B-Skips 10/10m Running Heel Pulls Specific Prep
CrossFit – Wed, Apr 8 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold — 2 Sets: 10 Banded Pass-Throughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 5
CrossFit – Thu, Apr 23 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang 8 Medball Squats 8 Medball Presses 8 Wall Balls 8 Medball Walking Lunges Specific Gymnastics Prep 2 Sets: 6 Bar Kip
CrossFit – Sat, May 9 Warm-Up General Warm-Up 2 Sets: 5 Inchworm to Hollow 10 Alternating Scorpions 6/6 Single Arm Kettlebell Deadlifts 8 Scapular Pull-Ups :10/:10 Single Arm Hang or :20 Active Hang 6/6 Single Arm Ring Row Specific Warm-Up 6 Russian Kettlebell Swings + 6 American Kettlebell Swings @ warm-up loads 8 Bar Kip
CrossFit – Mon, May 25 Warm-Up Flow (Checkmark) General Warm-Up 200-400m Run – 10 Bootstrap Squats 10 Scapular Push-Ups + 10 Plank Shoulder Taps 10 Scapular Pull-Ups 10 Ring Rows – 5 Inchworm Push-Ups 10 Air Squats 5 Jumping Pull-Ups or 10 Ring Rows – Then Progress into movement mods for the day and get
1:00 Echo Bike or Run
2x
5 Dual Dumbbell Sumo Deadlift
5 Dual Dumbbell Upright Rows
5 Dual Dumbbell Strict Press
5/5 Single Arm Rotational Ring Rows
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
Specific Prep
2 x
3 Shuttle Runs (Practice Turn and Stay Low)
3 Devils Press @ Warm-Up Loads
6 GHD Sit-Ups or 6 V-Ups
3 Strict Pull-Ups or 6 Supine Grip Ring Rows
9/7 Calorie Echo Bike
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.
Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
2 Sets at Working Loads and Modifications
1 Rope Climb or Modification
2 Shuttle Runs
3 Devils Press
6 GHD Sit-Ups or 6 V-Ups
Rest as needed between sets.
Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups
Rope Climb: 15ft (4.5m)
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)
Goals: Complete All 20 Rounds (20 Minutes)
Stimulus: Midline / Grip Conditioning
RPE: 7.5/10
Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.
Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.
Level 2:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 15 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows
Minute 2: 6 Devils Press
Minute 3: 8/6 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 V-Ups
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Minute 1: 3/2 Rope Climbs, 15ft (4.5m)
Minute 2: 6 Devils Press
Minute 3: 18/13 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 20 GHD Sit-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Bike or 1:00 Run
Minute 4: 6 Shuttle Runs
Minute 5: 18 V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available
For Quality:
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
:30/:30 Pigeon Pose
10 Slow Scapular Push-Ups
For Quality:
3 Sets:
10-12 Supine Grip Bent Over Barbell Row
10/10 Reverse Wrist Curls
10/10 Paloff Press w/Rotation
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
