CrossFit – Fri, Feb 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets: For Quality 6 Romanian Dealifts 6 Tall Muscle Cleans 8 Bradford Press with Lockout 3 Front Squats 3 Push
CrossFit – Sun, Mar 1 Warm-Up Flow (Checkmark) General Prep 2 Sets: :30-:45 Echo Bike 5 Inchworm Push-Ups 10 Down Dog Toe Touches 30 sec Fast Single Unders or Running Singles (build cadence) 8 Hanging Knee Raises (controlled / active lats) 5/5 Open Book T-Spine Rotations Specific Prep 2 Sets 10 Wall-Facing Handstand Shoulder Taps
CrossFit – Tue, Mar 17 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch – 2 Sets 10 Pause Glute Bridges (2sec) :30 Dead-Bug Alternating Heel Taps :30 Alternating Bird-Dogs 8/8
CrossFit – Thu, Apr 2 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 8 Scapular Pull-Ups 4 Strict Knee Raises – Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill
CrossFit – Sat, Apr 18 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice – 2 Sets: 10 Bend and Bows 10 Standing Torso Rotations 5/5 Pendulum Lunges 50 Single Unders 10 Sit-Ups Warm-Up Game Kettlebell Race Tap Game Specific Prep 2 Sets: Building into workout and finding teams 9/7 Cal Bike :20 Wall Sit 10
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1 Set: (Priming body-heat, activation, and mobility)
10 Alternating Box Step-Ups
10 Cossack Squats (1 sec pause on each rep)
8/8 Banded Bird-Dogs
-
1 Set:
5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
1 Set:
8 Dual Dumbbell Step-Ups @ Working Weight and Box Height
25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2
-
Specific Prep
(From the Rack)
2 Sets: (Empty Barbell)
:20 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Pause Squats @ 31x1 Tempo
-
Then Build
5 Front Squats @ 40-50%
4 Front Squats @ 50-55%
3 Front Squats @ 55-60%
-
Load to 65% for the first working set.
Loading Notes: % of 1RM Front Squat
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Score = Rounds + Reps
Dumbbells: 2 x 50/35lb (22.5/15kg)
Box Height: 24/20in
Shuttle Run: 25ft (7.5m) Down and Back = 1
Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability
RPE: 7/10
Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.
Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.
Level 2:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 24/20in
Level 1:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)
Dumbbell: 25/15lb (12/7kg)
Box Height: 20/16in
Masters 55+:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Box Height: 20in
Competitor:
10:00 AMRAP
2-4-6-8... Shuttle Runs
10 Dual Dumbbell Step-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Box Height: 24/20in
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round
10 Dual Dumbbell Step-Ups (Bench or Stable Box)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).
Alternative Big Class Workout:
Every 2:00 x 5 Sets
8 Shuttle Runs
10 Dual Dumbbell Box Step-Ups
*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
8 Weighted Hanging Strict Knee Raises
1:00 Weighted Plank
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
