Warm-up:
8 Minutes
30-second Air Bike
5 Kip Swings
5 Scap Pull Ups
5 Alternating V-ups (each side)
10 Back Rack Lunges (PVC/Empty Bar)
5 Hand Release Push Ups
+
Back Rack Lunges
8/side - build across sets based on feel x4 sets
+
Freedom (RX’d)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
--
Independence (Scaled/Masters)
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
20 Chest to abr (or 25 pull-ups at hardest variation)
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
Time Cap - 18 minutes
Target - 14-16 minutes
**INTENTI0N - This is a gymnastics and engine workout with a focus on maintaining upper-body endurance and skill precision under aerobic fatigue. The Air Bike spikes heart rate, forcing athletes to perform Toes to Bar and Bar Muscle Ups with precision under duress. The alternating structure challenges grip, midline, and pushing/pulling coordination while maintaining a constant cardiovascular load.
Warm-up:
1:00 Row (regular)
1:00 Row Legs Only (straight arms)
1:00 Row Arms Only (legs straight)
1:00 Row (regular)
+
Freedom (RX’d)
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80% Effort
-Rest 30 seconds after each set-
1000/875m Row @90% Effort
*Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes)
*Score is clock time at finish
--
Independence (Scaled/Masters)
800/700m Row @70% Effort
-Rest 3:00-
8x175/150m Row @80% Effort
-Rest 30 seconds after each set-
800/700m Row @90% Effort
Overall time cap - 24 minutes
+
Accessory - Abs
3-4 sets
15 Plate overhead hollow rocks
15/side KB Sdie bends
15 Arch ups w/:10s hold on last
**INTENTION - The workout progresses in three clear intensity phases. The first 1000/875m establishes rhythm and breathing. The 8x200m segments should be faster but repeatable with short rests, emphasizing controlled pacing, each effort should be within 2–3 seconds of the previous. The final 1000m is the finisher: athletes should hold strong posture, consistent stroke power, and a target pace that’s about 5–8 seconds faster per 500m than their initial 70% row.
Warm-up:
8 Minutes
:30s Jump rope
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
+
Clean & Jerk
1 rep @ 75-80% x5 sets
-rest 60-90 seconds between sets-
+
Freedom (RX’d)
5 Rounds
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
--
Independence (Scaled/Masters)
5 Rounds
15 GHDs (or V-Ups)
150 Single Unders
4 Wall Walks
Time Cap - 16 minutes
Target - 12-14 minutes
**INTENTION - The goal is to maintain continuous movement and consistent pacing across all five rounds. GHDs should be smooth and unbroken early, while double unders should be treated as a rhythm station—stay calm and controlled. Wall walks will get slower as fatigue sets in, so athletes should focus on efficient positioning and deliberate breathing. The workout flows best when transitions are tight and rest between movements is minimal.
Warm-up:
Banded Hip Warm-up
-into-
6 minutes
5 Wall Ball Thrusters
30-second Ski or Row
2 Shuttle Runs (focus on turnaround transition)
+
Freedom (RX’d)
Teams of 2
120 Wall Balls @ 20/14#
80/64 Calorie Row (Or Ski)
40x50ft Shuttle Run
80/64 Calorie Row (Or Ski)
120 Wall Balls @ 20/14#
*Split reps as desired
--
Independence (Scaled/Masers)
Teams of 2
100 Wall Balls @ 20/14#
60/48 Calorie Row (Or Ski)
30x50ft Shuttle Run
60/48 Calorie Row (Or Ski)
100 Wall Balls @ 20/14#
Time Cap - 25 minutes
Target - 20-24 minutes
+
Accessory - Glutes
3 Rounds at moderate weight
10 Weighted Hip Thrusts
10 GHD Hip Raises OR 20 Supermans
**INTENTION - This is a grindy, full-body team workout emphasizing aerobic capacity, leg stamina, and synchronized pacing. The alternating structure between machines, wall balls, and shuttle runs keeps athletes moving through different planes and demands. The workout challenges teams to manage pacing and transitions efficiently while maintaining steady communication and effort through long, shared sets.
Warm-up:
10 Minutes
1:00 Machine
8 Banded Good Mornings
4 Lunge Matrix (each)
4 Muscle Cleans (empty bar)
4 Hang Power Cleans (empty bar)
10-second Handstand Hold
+
Gymnastics - Week 1
EMOM 8
:40 seconds of work followed by :20 seconds of rest
Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]
Coaches Notes -
Gymnastics: This cycle focuses on developing core control, grip
endurance, and handstand strength - the foundation of powerful
and efficient gymnastics movement. Weeks will alternate between a Handstand/Grip focus and a Core/Grip focus.
+
Freedom (RX’d)
AMRAP 8
50 Power Cleans @ 135/95#
Max Bar Facing Burpees
--
Independence (Scaled/Masters)
AMRAP 8
50 Power Cleans @ 115/80#
Max Bar Facing Burpees
*The goal is to finish the power cleans in 5 minutes or less
**INTENTION - The key is to find a sustainable rhythm through the cleans without early burnout. Once on the burpees, athletes should aim for consistent pacing that minimizes rest between reps. Transitions are minimal here, just one shift between barbell and bodyweight, so it’s all about managing fatigue. Aim to complete the cleans under 5:00 (10 + cleans every 1:00)
Warm-up:
10 Minutes
2:00 Machine
-into-
8 Minutes
5 Roll and Reach
10 Deadbugs
10 Cossack Squats
5 Strict Press (empty bar)
5 Back Squats (empty bar)
+
Freedom (RX'd)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead @ 115/80#
Partner 2:
Back Squats @ 185/125#
-switch when both are completed
*Back squats are from the rack, shoulder to overhead from the ground
--
Independence (Scaled/Masters)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead @ 95/65#
Partner 2:
Back Squats @ 155/105#
-switch when both are completed
+
Accessory - Lower Body Pull
4 sets
8 Split Stance Dumbbell Romanian Deadlift/side
15 Russian Kettlebell Swings