CrossFit – Wed, Aug 12 Warm-Up Flow General Warm-Up 2-3 x 1:00 Cardio Choice 8 Walking Inchworm to Hollow 8/8 Dual Kettlebell Staggered Stance Romanian Deadlift 8 Russian Kettlebell Swings 12 Alternating Ice Skater Hops Specific Warm-Up 5 Empty Barbell Sumo Deadlift 3 Sumo Deadlift @ light loads 3 Sumo Deadlift @ moderate loads 3
CrossFit – Fri, Aug 28 “Buriak” (AMRAP – Rounds & Reps) 20 Min AMRAP: 5 Squat Cleans@155/135 10 Burpees over Bar 15 Pull-ups 200 M Run
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings
12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)
Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
