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General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
