Warm-up:
Banded Hip Warm-up
-into-
8 Minutes
30-second Row/Bike (alternate rounds)
5 Scap Pull Ups
3 Kipping Pull Ups
10 Glute Bridges
8 Box Step Ups
+
Back Squat
Build to a 1RM in 5-6 working sets
Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict)
+
Freedom (RX’d)
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs @ 24/20"
@ 10:00
35/28 Calorie Bike Erg (or Air Bike)
14 Bar Muscle Ups
24 Burpee Box Jump Overs @ 24/20"
--
Independence (Scaled/Masters)
30/24 Calorie Row
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs @ 20"
@ 10:00
30/24 Calorie Bike Erg (or Air Bike)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs @ 20"
Target time each set - 6:00-8:00
Overall time cap -18:00
**INTENTION - Open both sections with 80–85% effort on the machine, then shift into smooth and composed gymnastics work. On chest-to-bar and bar muscle ups, commit to a set plan before starting, don’t guess mid-workout. For burpee box jump overs, find a steady rhythm that keeps you moving without long pauses. Second section is shorter in gymnastics volume, so push earlier.
Warm-up:
7 Minutes
20 Single Unders
3 Inchworms
10 Banded Good Mornings
10 Walking Lunge Steps
5 Crush Grip Strict Press
+
Jerk Complex
Jerk Dip + Pause Jerk (1+1x2 - 3 sets @ light weight, 40-50%)
Example; 1 jerk dip + 1 pause jerk + 1 jerk dip + 1 pause jerk
-Focus: Stability, timing, and crisp foot transition-
+
Freedom (RX’d)
15 Wall Walks
15 Dumbbell Shoulder to Overhead @ 50/35#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
15 Dumbbell Shoulder to Overhead @ 50/35#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
15 Dumbbell Shoulder to Overhead @ 50/35#
--
Independence (Scaled/Masters)
10 Wall Walks
10 Dumbbell Shoulder to Overhead @ 35/20#
60 Single Unders
30 Toes to Bar
60 Single Unders
10 Dumbbell Shoulder to Overhead @ 35/20#
60 Single Unders
30 Toes to Bar
60 Single Unders
10 Dumbbell Shoulder to Overhead @ 35/20#
--
Compete (Open Prep)
20 Wall Walk
10 Dumbbell Shoulder to Overhead @ 100/70#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead @ 100/70#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead @ 100/70#
Target time: 9:00-11:00
Time cap: 15:00
**INTENTION - Pace wall walks at about 75% effort, breathing through each rep. Use push jerk mechanics for the dumbbell to spare the shoulders. Stay composed on crossovers—rushing leads to misses. For toes to bar, hold consistent sets (e.g., 6-6-6-6-6) instead of going unbroken early and crashing later.
Warm-up:
10 Minutes
30-second Bike (easy)
10 Birddogs
5 Dumbbell Deadlifts (building across)
50ft Dumbbell Farmer Carry (building across)
5 Pike Push Ups
+
Gymnastics - Pressing Test Day
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
+
Freedom (RX’d)
50/40 Calorie Air Bike
200ft Farmer Carry @ 70s/50s
50 Hand Release Push Ups
200ft Farmers Carry @ 70s/50s
50/40 Calorie Air Bike
--
Independence (Scaled/Masters)
40/32 Calorie Air Bike
200ft Farmer Carry @ 50s/35s
40 Hand Release Push Ups
200ft Farmers Carry @ 50s/35s
40/32 Calorie Air Bike
--
Compete (Open Prep)
50/40 Calorie Air Bike
200ft Farmer Carry @ 100s/70s
50 Handstand Push Ups
200ft Farmers Carry @ 100s/70s
50/40 Calorie Air Bike
Target time: 14:00-16:00
Time cap: 18:00
**INTENTION - Treat this as three separate stations and stay disciplined on each. On the bike, hold a pace that you could repeat for both efforts. On the carries, focus on posture and grip position from the start. On the push ups, manage your sets so that your last set is as strong as your first. This workout rewards consistency over big early sets.
Warm-up:
2 sets:
10 Banded Pass Throughs
5 Worlds Greatest Stretch (each)
-into-
7 Minutes
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Squat Snatch
(PVC–Empty Barbell)
+
Snatch
Build to a 1RM in 5-6 working sets
Post: 3 sets of 8 Bent Over Barbell Rows
** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM 8
1 rep @ 75-80% of Snatch 1RM
+
Freedom (RX’d)
5 Rounds
200ft Run
6 Power Snatches @ 135/95#
--
Independence (Scaled/Masters)
5 Rounds
200ft Run
6 Power Snatches @ 115/85#
Target time: 3:30-5:00
Time cap: 7:00
**INTENTION - This workout should be treated like a sprint with just enough pacing to prevent blow-up. Runs are short, so use them as controlled intensity spikes without slowing too much in later rounds. Power snatches should be smooth and efficient, ideally unbroken, to avoid wasted time setting up between reps.
Warm-up:
8 Minutes
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Thrusters (each)
+
Deadlift
Build to a 1RM in 5-6 working sets
Post: 3 sets of 6–8 Dumbbell Z-Press
** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%
+
Freedom (RX’d)
9-15-21
Thrusters @ 95/65#
3 Rope Climbs after each set (or 9 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge @ 95/65#
--
Independence (Scaled/Masters)
9-15-21
Thrusters @ 75/55#
2 Rope Climbs after each set (or 6 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge @ 75/55#
Target time: 7:00-9:00
Time cap: 12:00
**INTENTION - The goal is to keep thrusters unbroken or with very quick breaks, manage rope climb transitions efficiently, and pace early enough to attack the final lunge with stability and control. This is a barbell-dominant workout with significant overhead and pulling demand, so grip and shoulders will be a limiting factor if poorly managed.
Warm-up:
High Knee Karaoke
Over the Hurdle
Figure Four Walk
Lunge with Torso Twist
Straight Leg Toe Touch Walk
High Knees (fast)
Butt Kicks (fast)
Side Step
Toes Out Walk
Toes In Walk
Walk on Heels
Walk on Toes
Walk on Outside of Foot
Walk on Inside of Foot
Shuttle Runs (build in intensity to 80% effort)
+
Freedom (RX'd)
Teams of 2
4 mile Run
3000m Row
2 mile Run
*All distances are shared between partners, with one partner working at a time.
--
Independence (Scaled/Masters)
Teams of 2
3 mile Run
2000m Row
2 mile Run
(Split as needed)
Target time: 45:00-50:00
Time cap: 55:00