Warm-up:
10 Minutes
30-second Machine
10 Kip Swings
5 Hanging Knee Raises
5 empty bar Deadlifts (build in weight, stay under 50%)
10 Air Squats
+
Deadlift
Every 2:30
5x4 sets @ 65%
+
Freedom (RX’d)
30 Toes to Bar
30 Back Squats @ 95/65#
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats @ 115/80#
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats @ 135/95#
10 Bar Facing Burpees
(Scored by Total Time)
--
Independence (Scaled/Masters)
25 Toes to Bar
30 Back Squats @ 75/55#
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats @ 95/65#
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats @ 115/80#
10 Bar Facing Burpees
Time Cap - 22 minutes
Target - 19-20 minutes
**INTENTION - The strength is the FOCUS of the day followed by a GRIND-style workout that layers descending gymnastics volume with progressively more complex squat patterns. Athletes must manage fatigue, breathing, and mechanics as movement difficulty increases.
Warm-up:
EMOM 5
10-second Air Bike
10 Single Unders
5 light Single Arm Dumbbell Push Press (each)
+
Freedom (RX’d)
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press @ 50s/35s
-rest 2:00 between sets-
--
Independence (Scaled/Masters)
4 sets:
20/15 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press @ 35s/25s
-rest 2:00 between sets-
+
Gymnastics
Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest
Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest
Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2" riser in 30 sec
Min 3: Rest
**INTENTION - his is a CHALLENGE-style interval workout built around repeatable conditioning and overhead stamina. Athletes should push each set aggressively while still leaving enough in the tank to match output round to round. Controlled breathing on the bike, relaxed rhythm on double unders, and efficient leg drive in the DB push press to prevent early shoulder fatigue. Transitions can help significantly cut time down. Be smooth from station to station, but don't rush if puts you at risk of redlining.
Warm-up:
2 Rounds
30-second Machine
10 Russian Kettlebell Swings (light)
10 Sit Ups
6 Box Step Ups
3 empty bar Muscle Cleans + 3 Shoulder Press
3 empty bar Hang Power Cleans and Push Press
-into-
3 Minutes
Build up to weight in sets of 3 (singles). Focus on good positioning and proper resets after each lift
+
EMOM 8
3 Power Clean and Jerks (singles) @ RPE 6
+
Freedom (RX’d)
AMRAP 12
15 Kettlebell Swings @ 53/35#
15 GHDs (Or Stick Sit Ups)
15 Box Jumps @ 24/20"
--
Independence (Scaled/Masters)
AMRAP 12
15 Kettlebell Swings @ 35/26#
10 GHDs (Or Stick Sit Ups)
15 Box Jumps @ 20/16'
**INTENTION - The strength is the FOCUS of the day. Then the light technical lifting with a STEADY conditioning AMRAP. Athletes should move continuously for 12 minutes, managing breathing and midline fatigue while maintaining smooth, repeatable reps across all movements. Emphasize clean & jerk mechanics during strength that reinforce explosive hips and stable positions, then coach efficient swing timing, safe midline mechanics, and relaxed jumping to sustain output in the AMRAP.
Warm-up:
Banded Hip Warm-up
-into-
7 Minutes
10 Deadbugs
3 Tempo Back Squats (empty bar, build up to 50%)
20-second Moderate Row
+
Back Squat
Every 2:30
4x5 sets @ 65%
+
Freedom (RX'd)
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row"
--
Independence (Scaled/Masters)
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row
Time Cap - 18 minutes
Target - 14 minutes
**INTENTION - This day pairs moderate squat strength with a GRIND-style conditioning test. Athletes must manage leg fatigue while repeatedly hitting hard rowing efforts inside strict time constraints.
Warm-up:
10 Minutes
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 empty bar Shoulder Press
5 empty bar Deadlifts
10-second Handstand Hold
+
Strict Press
Every 2:00
5x4 sets@ 62%
+
Freedom (RX)
21-15-9
Deadlifts @ 225/155#
Handstand Push Ups
-into-
21-15-9
Deadlifts @ 315/205#
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
--
Independence (Scaled/Masters)
21-15-9
Deadlifts @ 185/125#
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts @ 275/185#
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
Time Cap - 20 minutes
Target - 16 minutes
**INTENTION- his is a classic Open workout Athletes must manage early speed and shoulder fatigue to survive the heavier deadlift and handstand demands later. The goal is disciplined pacing with clean movement under pressure. This workout places a heavy demand on the core and low back. Athletes should be cautious about the combination and choose their weights appropriately to avoid injury or enhanced muscle fatigue.
Warm-up:
10 Minutes
200m easy Run or 10/8 Cal Bike
10 Leg Swings (each)
5 Scap Pull Ups
10 Ring Rows
5 Bench Press (light)
+
Freedom (RX'd)
Teams of 2
4 Rounds
400m Run together (or 50/40 Calorie Air Bike, shared)
25 Strict Pull Ups
50 Bench Press @ 135/85#
--
Independence (Scaled/Masters)
Teams of 2
4 Rounds
400m Run together (or 50/40 Calorie Air Bike, shared)
20 Strict Pull Ups
50 Bench Press @ 115/75#
+
Mini Pump - 3 sets
10 Weighted Hip Thrust
10 Kneeling Banded Hip Extension
10 Lateral Band Walk
10 Standing Banded Pallof Press (each side)
12 Strict Hanging Leg Raise