Warm-up:
2:00 Cardio Choice
-into-
2-3 Sets
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC Front Rack Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
+
Snatch Complex
Every 2:00 x 5 Sets
1 Power Snatch + 2 Squat Snatches
+
Freedom (RX)
EMOM 12
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats @ 95/65#
Minute 4: Rest
--
Independence (Scaled/Masters)
EMOM 12
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats @ 75/55#
Minute 4: Rest
--
Liberty (Beginners)
EMOM 12
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats @ 45/35# *can sub for goblet or front squats
Minute 4: Rest
Optional Accessory - 3 Sets:
40 Russian Twists
20 Rotational Medball Slams
10 KB Side Bends/side
**INTENTION - This is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.
Warm-up:
2:00 Cardio Choice
-into-
2 Sets
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
+
Alternating Stations
Every 2:00 x 6 Sets
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
-Rest 20-25 sec-
3 Reps @ 100% of 5x5 Sumo Deadlift Test
-Rest 20-25 sec-
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps Building to a Max
+
Freedom (RX)
EMOM 12
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings @ 70/53#
Minute 3: 8 Box Jumps @ 30/24"
--
Independence (Scaled/Masters)
EMOM 12
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings @ 53/35#
Minute 3: 8 Box Jumps @ 20/24"
*Wall Walk: 15-in From Wall
--
Liberty (Beginners)
EMOM 12
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings @ 35/24#
Minute 3: 6 Box Jumps or Step-Ups @ 20/16"
*Wall Walk: 30-in From Wall
Optional Accessory - 4 Sets
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
**INTENTION - This s a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Warm-up:
200m Run
-into-
3 Sets
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
+
Freedom (RX)
6 Sets:
AMRAP 3:30
400m Run
Burpees to Plate (15-14-13-12-11-10) @ 45#
Max Calorie Bike in Remaining Time
-Rest 2:00 Between Sets-
--
Independence (Scaled/Masters)
6 Sets:
AMRAP 3:30
400m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
-Rest 2:00 Between Time-
--
Liberty (Beginners)
6 Sets:
AMRAP 3:30
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
-Rest 2:00 Between Time-
Optional Accessory - 3 Sets
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
**INTENTION - Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Warm-up:
2 Sets
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
+
Gymnastics
EMOM 10
3 Bar Muscle-Ups
Level 2: 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions;
or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
+
Freedom (RX)
AMRAP 7
11 Toes to Bar
5* Power Clean and Push Jerks @ 115/75#
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
--
Independence (Scaled/Masters)
AMRAP 7
9 Toes to Bar
5* Power Clean and Push Jerks @ 95/65#
45 Double Unders
*Increase by 2 reps each round
--
Liberty (Beginners)
AMRAP 7
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks @ 65/45#
75 Single Unders
*Increase by 2 reps each round
Accessory - 4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
**INTENTION - "Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Warm-up:
2:00 Cardio Choice
-into-
2 Sets
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo
+
Front Squat
Every 1:30 x 10 Sets
3 Reps around 70-75%
+
Freedom (RX)
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges @ 53/35#
15/10 Push-Ups
20 Air Squats
--
Independence (Scaled/Masters)
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges @ 35/26#
12/8 Push-Ups
15 Air Squats
--
Liberty (Beginners)
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Time Cap - 15 mins
Optional Accessory - 3 Sets
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
**INTENTION - 6-round grind where the legs are under constant demand from the first step to the last air squat. The dual kettlebell front rack lunge is the most demanding movement in the workout, so treat it with respect from round one; walk with control, keep the chest tall and the bells locked in the rack, and touch the knee gently to the floor on each rep. The push-ups are the only upper body movement, and 90 or 60 total reps is meaningful volume when the legs are already taxed, so break them intentionally rather than going to failure. Air squats should be unbroken every round; the reps are low enough that they serve as active recovery between the lunge and push-up demand if the pace is managed well. Target round splits of roughly 1:45-2:15 per round to finish comfortably under the cap.
Warm-up:
10 Bend and Bows
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm-Ups
10 Down Dog Toe Touches
5 Down Dog Pike Push-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
+
Freedom (RX)
20 Rounds with a Partner (Relay Style):
3 Handstand Push-Ups
6 Deadlifts @ 225/155#
12 Pull-Ups
24 Double Unders
--
Liber-pendence (Scaled/Beginners)
20 Rounds with a Partner
3 Box Pike Handstand Push-Ups or Dumbbell Push Press
6 Deadlifts @ 135/95#
12 Ring Rows or Banded Pull-Ups
48 Single Unders
Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)
Time Cap - 40 mins
Optional Accessory - 4 Sets
:20 Barbell Overhead Hold
16 Dual Kettlebell Alt Gorilla Rows
12 Hammer Curls