CrossFit – Fri, Oct 17 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 400m Run :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep: 2 Sets: For Quality 5/5 Single
CrossFit – Sun, Nov 2 Warm-Up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Leg Single Arm Dumbbell Romanian Deadlift 6 Minutes Form and Practice Sumo Deadlift, Close Grip Bench and Renegade Rows – Specific
CrossFit – Tue, Nov 18 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 250/200m Row (easy) – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 250m Row (Workout Pace) – 2 Sets: For Quality 6 Alternating Box Step-Ups + 4 Box Jumps 10
CrossFit – Thu, Dec 4 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow 5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at
CrossFit – Sat, Dec 20 Saturday Community WOD (Time) 4 Rounds for Time 400m Up the Hill Run 21 Wall Ball Shots 15 Kettlebell Swings 9 Burpees RX 20/14; 53/35
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
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
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
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Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
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
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
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/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets 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)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
