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)
AMRAP 20
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
--
Independence (Scaled/Masters)
AMRAP 20
200m Run
8 Pull Ups
16 Push Ups
24 Air Squats
Target - 4+ rounds
**INTENTION - This is a classic bodyweight aerobic stamina test. The structure rewards smooth, repeatable effort rather than speed bursts. It’s about maintaining a steady engine while managing upper body muscular fatigue, especially in thepush-ups and pull-ups. Try to control your heart rate on the run, while the push-ups and pull-ups create localized muscle fatigue that will eventually slow movement if not managed smartly. Air squats keep the legs moving but are more about breathing rhythm and consistent tempo than muscular failure.
Warm-up:
8 Minutes
1:00 Air Bike (:30 easy, :20 moderate, :10 hard)
10 Heel toe rocks
10 Dynamic Air Squats
10 Iron Crosses
+
Freedom (RX’d)
Teams of 2
300/240 Calorie Air Bike
-split as needed-
--
Independence (Scaled/Masters)
Teams of 2
240/200 Calorie Air Bike
-split as needed-
--
Compete (Open Prep)
Teams of 2
400/320 Calorie Air Bike
-split as needed-
Time Cap - 25 minutes
Target - 17 minutes
**INTENTION - This workout is all about sprinting short intervals, managing quick transitions, and accumulating calories under high heart rate conditions without falling apart. Expect legs to blow up, breathing to skyrocket, and mental toughnessto be tested deeply by the back half of the workout. The idea is to push hard when you’re on and recover as much as possible while off, creating an aggressive work/rest cycle.
+
Accessory
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
Warm-up:
7 Minutes
10 PVC Pass throughs
10 PVC Around the worlds
5 PVC OHS
3 Snatch DL
3 High Hang Pull
3 Muscle Snatch
3 Snatch Grip Push Press
+
EMOM 10
1 Power Snatch + 1 Overhead Squat @ 70-75%
+
Freedom (RX’d)
AMRAP 12
10 Right Arm Hang Dumbbell Snatch @ 50/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge @ 50/35#
10 Left Arm Hang Dumbbell Snatch @ 50/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge @ 50/35#
--
Independence (Scaled/Masters)
AMRAP 12
10 Right Arm Hang Dumbbell Snatch @ 35/25#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge @ 35/25#
10 Left Arm Hang Dumbbell Snatch @ 35/25#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge @ 35/25#
**INTENTION - This is a gritty midline and shoulder stamina workout with a consistent engine demand. You’re working through unilateral loading, burpee fatigue, and lung stability, all while keeping heart rate high and grip taxed. It’s meant to feel like a moderate-paced grind with steady, nonstop movement without needing long breaks, but without sprinting and blowing up early. Use the clock and try to complete a round every 3:00.
Warm-up:
10 Minutes
1:00 Row
10 Heel Toe Rocks
10 Alternating V-Ups
10 Roll and Reach
10 Banded Good Mornings
+
Freedom (RX’d)
AMRAP 18
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
--
Independence (Scaled/Masters)
AMRAP 18
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups
--
Compete (Open Prep)
AMRAP 18
500/450m Row
25 GHDs (or stick sit-ups)
250/225m Row
25 V-Ups
**INTENTION - This is a midline endurance and aerobic engine workout. The structure rotates between rowing for meters (cardio push) and core stamina work (sit-ups and V-ups) without any heavy lifting or complex movements, allowing for continuous, steady pacing with minimal need to stop. It’s designed to challenge your breathing, midline stamina, and aerobic repeatability across 18 minutes. Find that pace within the first round or two and try to hang on.
+
Accessory - 3-4 rounds
10 Dumbbell Cossack Squat
10 Weighted Hip Thrust
12 Supermans
Warm-up:
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)
-rest 1:00-
Burn Out Set: Max Reps @ 50% of the weight performed above
+
Freedom (RX’d)
30 Shoulder to Overhead @ 95/65#
30 Box Jump Overs @ 20"
20 Shoulder to Overhead @ 115/85#
20 Box Jump Overs @ 24/20"
10 Shoulder to Overhead @ 135/95#
10 Box Jump Overs @ 30/24"
--
Independence (Scaled/Masters)
30 Shoulder to Overhead @ 75/55#
30 Box Jump Overs @ 20"
20 Shoulder to Overhead @ 95/65#
20 Box Jump Overs @ 24/20"
10 Shoulder to Overhead @ 115/85#
10 Box Jump Overs @ 24/20"
--
Compete (Open Prep)
30 Shoulder to Overhead @ 115/85#
30 Box Jump Overs @ 20"
20 Shoulder to Overhead @ 135/95#
20 Box Jump Overs @ 24/20"
10 Shoulder to Overhead @ 155/105#
10 Box Jump Overs @ 30/24"
Time Cap - 13 minutes
Target - 8-11 minutes
**INTENTION - This is a descending volume, ascending weight, and height workout, designed to push your shoulder stamina, breathing, and jumping power under accumulating fatigue. The lightweight S2OH at the beginning will allow for bigger sets and fast cycling, but the heavier barbell and higher box jumps in later rounds will demand more control, power, and composure. It’s meant to feel like a moderate-intensity sprint: fast and aggressive early, more deliberate and grindy as the workout progresses. We are using one bar today, so ensure athletes have weights set up accordingly and at a safe distance from the barbell. Before starting, athletes should practice changing out their equipment for efficiency purposes.
Warm-up:
3:00 Machine
-into-
10 Banded Pass Throughs
5 Kip Swings
2x50ft Shuttle Run
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
+
Freedom (RX’d)
Teams of 2
3 sets: AMRAP 8
8x50ft Shuttle Runs (4 each/1:1)
16 Power Snatches @ 95/65# (split)
8 Synchro Toes to Bar
-rest 3:00 between sets-
--
Independence (Scaled/Masters)
Teams of 2
3 sets: AMRAP 8
6x50ft Shuttle Runs (4 each/1:1)
12 Power Snatches @ 75/55# (split)
6 Synchro Toes to Bar
-rest 3:00 between sets-
+
Gymnastics Accessory
6 rounds of Max Effort 30 seconds of work/30 seconds of rest
Level 1: Heel Assist Box Dips
Level 2: Heel Box Ring Dips
Level 3: Ring Dips
THEN ACCUMULATE:
Level 1: 60 seconds High Plank Hold
Level 2: 90 seconds High Plank Hold
Level 3: 60 seconds Ring Support Hold