CrossFit – Sat, Jun 8
CrossFit – Sat, Jun 8 Saturday Community WOD!!! (Time) 20:00 AMRAP 200m S/A Farmers Carry 21 Wall Ball Shots 20/14 15 Kettlebell Swings 53/35 9 Burpees *no slouching to the side on the farmers carry. stay nice and tight
CrossFit – Sat, Jun 8 Saturday Community WOD!!! (Time) 20:00 AMRAP 200m S/A Farmers Carry 21 Wall Ball Shots 20/14 15 Kettlebell Swings 53/35 9 Burpees *no slouching to the side on the farmers carry. stay nice and tight
CrossFit – Fri, Jun 7 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above.
CrossFit – Thu, Jun 6 Metcon Back Squat:1×5@60%1×5@65%1×5@70%1×5@75% Front Squat:1×5@60%1×5@65%2×5@70% Rest 2:00 b/t sets Metcon (Time) 3 RFT:5 Atlas Squats10 DB C&J15 Echo Bike Cals DB – 2×50/35 Scale the weight of the DB accordingly.
CrossFit – Wed, Jun 5 Barbell Complex (Weight) 15 minutes to establish a maximum set forthe day. 1 High-Hang Clean + 1 Front Squat + 2 Jerks Rest as needed. Metcon (Time) For Time:150 Double-unders125 Sit-ups100 Box Step-ups 24/2075 Deadlifts 115/7550 Burpees25 Strict HSPU 30:00 Time Cap L1: 1 Abmat Strict HSPUL2: Box Pike Position
CrossFit – Tue, Jun 4 Snatch Complex (Weight) 7×1 of the following complex:1 Hang Sn + 1 Snatch *Begin at 60-65% of 1 RM Snatch. Rest as needed. Go as heavy as possible THEN…add 20-25 lbs. to the bar & complete the following: 5×2 of the following: 1 Paused Sn First Pull (at the knee)
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice
-
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
-
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
-
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
-
:20 Alternating Scorpions
:20/:20 World's Greatest Stretch
8 Behind the Neck Elbow Punch Throughs
-
2 Sets (Priming the Legs and Overhead Position):
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
-
2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
-
10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 10:00-13:00
Stimulus: Leg Stamina, Posterior Chain
RPE: 8/10
Primary Objective: Hold a repeatable run pace across all three rounds with no more than a :15 drop-off from round one to round three.
Secondary Objective: Keep the kettlebell swings in one or two sets and the overhead lunge unbroken per arm.
Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
12m Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg
Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)
Competitor:
3 Rounds
400m Run
21 American Kettlebell Swings, 70/53lb (32/24kg)
12m Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 70/53lb (32/24kg)
Hotel Gym / Travel:
3 Rounds
400m Run or 500m Row
21 American Kettlebell Swings or Dumbbell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Choice on Loads
Bad Weather Option:
For Time
3 Rounds
12 Shuttle Runs
21 American Kettlebell Swings
12m Single Arm Overhead Walking Lunge (6m Each/Arm)
Kettlebell: 53/35lb (24/16kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
