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Mark Kane
Phone: (706) 587-1946
crossfitsacrifice@gmail.com
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
1:00 Row
1:00 Bike
-
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T, No Weight
8 Inchworm Push-Ups
-
2 Sets (Priming the Shoulders and Midline for Wall Walks):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
Every 6:00 x 4 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Thread the Needle Stretch
For Quality:
4 Sets:
10/10 Single Leg Hip Thrust, light loads
100ft (30m) Reverse Sled Drag, smooth and controlled pace
General Warm-Up
1:00 Row
1:00 Bike
-
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T, No Weight
8 Inchworm Push-Ups
-
2 Sets (Priming the Shoulders and Midline for Wall Walks):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
Every 6:00 x 4 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Thread the Needle Stretch
For Quality:
4 Sets:
10/10 Single Leg Hip Thrust, light loads
100ft (30m) Reverse Sled Drag, smooth and controlled pace
General Warm-Up
1:00 Row
1:00 Bike
-
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T, No Weight
8 Inchworm Push-Ups
-
2 Sets (Priming the Shoulders and Midline for Wall Walks):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
Every 6:00 x 4 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Thread the Needle Stretch
For Quality:
4 Sets:
10/10 Single Leg Hip Thrust, light loads
100ft (30m) Reverse Sled Drag, smooth and controlled pace
General Warm-Up
1:00 Row
1:00 Bike
-
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T, No Weight
8 Inchworm Push-Ups
-
2 Sets (Priming the Shoulders and Midline for Wall Walks):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
Every 6:00 x 4 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Thread the Needle Stretch
For Quality:
4 Sets:
10/10 Single Leg Hip Thrust, light loads
100ft (30m) Reverse Sled Drag, smooth and controlled pace
General Warm-Up
1:00 Row
1:00 Bike
-
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T, No Weight
8 Inchworm Push-Ups
-
2 Sets (Priming the Shoulders and Midline for Wall Walks):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
Every 6:00 x 4 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Thread the Needle Stretch
For Quality:
4 Sets:
10/10 Single Leg Hip Thrust, light loads
100ft (30m) Reverse Sled Drag, smooth and controlled pace
General Warm-Up
1:00 Row
1:00 Bike
-
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T, No Weight
8 Inchworm Push-Ups
-
2 Sets (Priming the Shoulders and Midline for Wall Walks):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
Every 6:00 x 4 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Thread the Needle Stretch
For Quality:
4 Sets:
10/10 Single Leg Hip Thrust, light loads
100ft (30m) Reverse Sled Drag, smooth and controlled pace
