Warm-up:
2 Rounds:
30-second Easy Bike
20 Single Unders
3 Clean Deadlifts
3 Hang Muscle Cleans (PVC/empty bar)
3 Front Squats (PVC/empty bar)
3 Push Press (PVC/empty bar)
3 Up Downs
+
Power Clean and Push Jerk
EMOM 8
1 Power Clean + Push Jerk @ RPE 5-6
+
Freedom (RX’d)
21-18-15-12-9-6
Dumbbell Push Press @ 50s/35s
63-54-45-36-27-18
Double Unders
--
Independence (Scaled/Masters)
21-18-15-12-9-6
Dumbbell Push Press @ 35s/25s
42-36-30-24-18-12
Double Unders
--
Liberty (Beginners)
20-15-10-5
Dumbbell Push Press (light)
40-30-20-10
Single Unders
**INTENTION - Overhead quality comes first today. Athletes who stay stacked and smooth will move faster with less effort as reps decrease. Strength sets are rehearsal. The strength should feel easy and technical so the same rhythm carries into the workout. Volume sneaks up fast. Encourage athletes to pace the early rounds and protect shoulders for the back half.
Warm-up:
9 Minutes
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats
+
Back Squat
Every 2:00 × 3 sets
5 Back Squats @ 60%
+
Freedom (RX’d)
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over @ 24/20"
25/20 Calorie Air Bike
--
Independence (Scaled/Masters)
20/16 Calorie Air Bike
25 Burpees
20/16 Calorie Air Bike
-at 8:00-
20/16 Calorie Air Bike
20 Burpee to Bar (6in)
20/16 Calorie Air Bike
-at 16:00-
20/16 Calorie Air Bike
15 Burpee Box Jump Over @ 20/16"
20/16 Calorie Air Bike
--
Liberty (Beginners)
15/12 Calorie Air Bike
15 Up Downs
15/12 Calorie Air Bike
-at 8:00-
15/12 Calorie Air Bike
12 Up Downs to Bar
15/12 Calorie Air Bike
-at 16:00-
15/12 Calorie Air Bike
10 Up Downs + Box Step Ups
15/12 Calorie Air Bike
Time Cap - 23 overall
Target - 6 mins per set
**INTENTION - This workout is about managing output, not chasing speed.
Athletes who sprint the early bike and burpee sets will struggle to maintain mechanics once movement complexity increases. Encourage a pace that feels almost conservative early. Each burpee variation adds demand—don’t let it reset pacing. The goal is smooth transitions between movements, not a dramatic slowdown when the variation changes. Technique should evolve, effort should not spike.Legs should stay the primary driver all day. From back squats to biking to burpees, reinforce strong leg drive so athletes don’t rely on shoulders and spike fatigue late.
Warm-up:
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
10 Box Step Ups
5 Ring Rows
5 Empty Bar Deadlifts
+
Deadlift
Every 2:00 × 3 sets
5 Deadlifts @ 60%
+
Freedom (RX’d)
3 Rounds
30 Wall Balls @ 20/14#
20 Pull Ups
10 Power Snatch @ 135/95#
--
Independence (Scaled/Masters)
3 Rounds
30 Wall Balls @ 14/10#
15 Pull Ups
10 Power Snatch @ 115/80#
--
Liberty (Beginners)
3 Rounds
20 Wall Ball Thrusters (light)
15 Ring Rows
10 Dumbbell Snatch (light)
Time Cap - 18 minutes
Target - 14-16 minutes
**INTENTION - This workout rewards control, not hero sets.
Athletes who rush the wall balls or pull-ups early will feel it immediately on the snatch. Encourage breaking before failure from the first round. Hinge quality matters all day. Deadlift mechanics show up again in the snatch. Reinforce pushing through the floor and keeping the bar close to protect the lower back as fatigue builds. Smooth transitions keep times low. Moving efficiently between stations matters more than unbroken reps in this workout.
Warm-up:
2:00 Easy Machine
-into-
3 Rounds
10 Scap Pulls (rings or bar)
4 Lunge Matrix (each)
10-second Dead Hang
10 Alternating V-Ups
+
Gymnastics
Level 1:
False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. Elevate feet if able.
+
EMOM 12
Min 1: 8 Single Arm DB Row/per arm
Min 2: Max Chin Over Ring Hold (30 sec cap)
Min 3: 6-8 Hanging Scap Circles in each direction
Min 4: Rest minute
Level 2:
EMOM5: 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to shoulder
+
EMOM 12
Min 1: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers
Min 2: Rest minute
Min 3: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 4: Rest minute
+
Freedom (RX'd)
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
--
Independence (Scaled/Masters)
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Box Step Ups
1:00 Rest
**iNTENTION - Gymnastics quality sets the ceiling today. Smooth ring mechanics protect grip and shoulders so athletes can still push output during the workout intervals. This workout is about repeatable effort, not winning set one. Athletes should aim for consistency across all work periods, even if that means backing off slightly early. Recovery matters as much as work. Encourage athletes to use rest minutes intentionally—slow breathing and posture reset matter.
TBD!
OPEN WORKOUT 26.1
Warm-up:
9 Minutes
100m Run
30-second Machine
3 Up Downs
5 Roll and Reach
10 Cossack Squats
+
Freedom (RX'd)
Teams of 2
AMRAP 20
200m Run (together) (or 10x50ft Shuttle Run, together)
Partner 1: 15 Burpee to Bar (6in)
Partner 2: 30 Air Squats
-Switch. Both partners complete Burpees and Air Squats in the round.
--
Independence (Scaled/Masters)
Teams of 2
AMRAP 20
200m Run (together) (or 10x50ft Shuttle Run, together)
Partner 1: 12 Burpee to Bar (6in)
Partner 2: 25 Air Squats
--
Liberty (Beginners)
Teams of 2
AMRAP 20
100m Run (together) (or 5x50ft Shuttle Run, together)
Partner 1: 10 Up Downs
Partner 2: 20 Air Squats
+
Mini Pump - 3 sets
15 Strict Abmat Sit Ups (hands by head or across chest)
15 Pulse Ups
10 V-Ups
30 sec Copenhagen Plank (each side)