Warm-up:
Banded Hip Warm Up
-into-
8 Minutes
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
+
Back Squat
20 Reps (+2.5-15 lbs from last week)
+
Freedom (RX’d)
Every 7:00 (3 sets)
300m Run
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run
--
Compete (Open Prep)
Every 7:00 (3 sets)
300m Run
-into-
3 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run
**INTENTION - This is a gritty little interval piece combining a run sandwich with a "mini Murph" round in the middle. It’s about bodyweight stamina, aerobic consistency, and moderate pacing with a push at the end of each interval. Athletes should aim to stay aggressive and attack each set with the goal of finishing under 5:30.This workout has two versions: bodyweight and vested (20#/14#). If athletes have their own vest (or gym provides), they can go for it, but they should only attempt it if they can keep their intensity up when adding the additional weight.
Warm-up:
7 Minutes
5 Roll and Reach
3 Inchworms
3 Muscle Cleans + Shoulder Press
2 Hang Power Cleans + Push Press
1 Power Clean + Push Jerk
(empty bar)
+
EMOM 10 - Clean Complex
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%
+
Freedom (RX’d)
40-30-20
GHDs (Or V-Ups)
Box Jump Overs @ 20"
--
Independence (Scaled/Masters)
30-20-10
GHDs (Or V-Ups)
Box Jump Overs
--
Compete (Open Prep)
50-40-30
GHDs
40-30-20
Box Jump Overs @ 24"
Target Time - 8-10 minutes
Time Cap - 14 minutes
**INTENTION - This workout is a fast-paced, midline-focused sprint that blends high-volume GHD sit-ups with box jump overs in descending reps of 40-30-20. The goal is to challenge midline stamina and hip flexor endurance while demanding consistent movement and coordination under fatigue.Athletes should focus on clean, efficient movement, smart sets on the GHD, and smooth pacing through the jump overs. This one is all about staying composed early and finishing strong.
Warm-up:
3:00 Row
-into-
7 Minutes
3 Inchworms
10 Shoulder Taps
10 Walking Lunge Steps
10 Ring Rows
10 Deadbugs
+
Gymnastics Accessory
EMOM 8
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs
+
Freedom (RX’d)
AMRAP 14
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-
--
Independence (Scaled/Masters)
AMRAP 14
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-
--
Compete (Open Prep)
AMRAP 14
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-
**INTENTION - This workout is a monostructural grind interrupted by a high-skill, high-fatigue gymnastics element. The primary stimulus is aerobic endurance with midline disruption, testing how well an athlete can stay efficient on the rower while consistently breaking that rhythm to perform demanding wall walks. Remind athletes to slow down on the row and look to transition within 5-10 seconds of the next 2:00.The row is the main scoring component, but it isn’t a steady-state cruise—every two minutes, the athlete is pulled off the rower to complete 4 wall walks. These interruptions spike the heart rate, tax the shoulders and core, and force the athlete to reset their breathing and rhythm upon returning to the machine. That repeated transition adds a strategic element: go too hard on the wall walks, and the row will suffer; go too easy, and you’ll lose time and meters.
Warm-up:
8 Minutes
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups
+
Bench Press
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @ 50% of the weight performed above
+
Freedom (RX’d)
AMRAP 2 (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
--
Independence (Scaled/Masters)
AMRAP 2 (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
--
Compete (Open Prep)
AMRAP 2 (5 sets)
60 Double Unders
10 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
**INTENTION - This workout is all about repeatable power output under fatigue, blending fast-paced, high-skill movement with a sprint-style calorie assault on the bike. The structure—short 2:00 intervals repeated five times—creates a high-intensity interval training stimulus that tests the athlete’s ability to recover quickly and perform consistently across sets.The goal of each round is to get through the double unders and line-facing burpees efficiently, so there’s as much time as possible left to accumulate calories on the Air Bike. Those final calories are your score, so they must be treated like a repeatable push pace effort each round.
Warm-up:
10 Minutes
10 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
3 Power Cleans (empty bar)
3 Push Press (empty bar)
+
Bench Press
Max Rep Bench Press (+ 2.5-15 lbs from last week)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
+
Freedom (RX’d)
For Time:
15 Clean and Jerks @ 155/105#
90 Wall Balls @ 20/14#
15 Clean and Jerks @ 155/105#
--
Independence (Scaled/Masters)
For Time:
15 Clean and Jerks @ 135/95#
90 Wall Balls @ 14/10#
15 Clean and Jerks @ 135/95#
Target Time - 9-11 minutes
Time Cap - 15 minutes
+
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
**INTENTION - This workout delivers a gritty, moderate-weight conditioning stimulus that blends barbell cycling with high-volume gymnastics-style stamina and wall balls. The structured two sets of clean and jerks on either side of a massive wall ball set will challenge your ability to manage fatigue, stay composed under load, and push through large sets with smart pacing.The stimulus combines moderate-intensity barbell work and a high-rep leg/lung endurance test. The clean and jerks at 155/105 should feel like a working weight, not a sprint, but something you can move steadily, with clean mechanics. The wall balls will test your ability to stay moving under fatigue, especially after the first round of barbell work.
Warm-up:
3:00 Machine
-into-
10 Minutes
10 Deadbugs
10 Downward Dogs to Upward Dog
10 Walking Lunge Steps
10 Single Arm Ring Rows
+
Freedom (RX’d)
Teams of 2
50 Synchro V-Ups
-into-
5 Rounds
Partner 1:
300/250m Row
Partner 2:
50ft Dumbbell Walking Lunge @ 2x50/35#
*Switch when both are completed
-into-
50 Synchro V-Ups
--
Independence (Scaled/Masters)
Teams of 2
40 Synchro V-Ups
-into-
5 Rounds
Partner 1:
250/225m Row
Partner 2:
50ft Dumbbell Walking Lunge @ 2x35/25#
-Switch when both are completed
-into-
40 Synchro V-Ups
+
Accessory - 4 rounds
10 Weighted Hip Thrust
10 Russian Kettlebell Swings
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each side)
-Rest 2 minutes between rounds-