Warm-up:
-into-
3 Rounds
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hand Release Push Ups
5 Ring Rows
+
Freedom (RX’d)
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
--
Independence (Scaled/Masters)
800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run
--
Liberty (Beginners)
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run
Time Cap - 30 minutes
Target - 25 minutes
**INTENTION - This is Week 1, not Murph day. Today is about introducing volume and building tolerance — not testing fitness. We are strict to protect our grip and minimize turnover on the bar. Protect your pull early. If round one feels aggressive, round eight will feel brutal. Adjust before it's too late. Know your checkpoint. Most athletes should complete each round of 5-10-15 in 1:15–2:00, keeping total time under 26:00.
Warm-up:
3 Rounds
1:00 Machine
10 Box Step Ups
10 Cossack Squats
5 PVC Clean Pulls
5 PVC Hang Muscle Cleans
5 PVC Front Squats
+
Clean Complex
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7
+
Freedom (RX’d)
4 sets
AMRAP 3
20 Box Step Overs @ 20"
10 Deadlifts @ 155/105#
-rest 1:00 between sets-
* Start where you left off each time
--
Independence (Scaled/Masters)
4 sets
3:00 AMRAP
16 Box Step Overs @ 20"
10 Deadlifts @ 135/95#
-rest 1:00 between sets-
* Start where you left off each time
--
Liberty (Beginners)
4 sets
AMRAP 3
12 Box Step Ups @ 20/16"
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time
**INTENTION - The complex sharpens your positions. If your snatch pull or overhead position falls apart in strength, it will show up immediately in the workout. Short rounds mean fast transitions, but not fast reps We’ve seen this story a million times: everyone gets excited because the early rounds are short, and then reality hits. Start calm and steady so you’ve got something in the tank for the last two minutes. Know your checkpoint. Most athletes should reach the round of 9/9 by the 3:00–4:00 mark and enter the 12/12 round before 6:30.
Warm-up:
6 Minutes
1:00 Easy Row
8 Half Kneeling Dumbbell Shoulder Press (each)
8 Single Arm Dumbbell Upright Rows (each)
8 Scap Pull Ups
10 Alternating V-Ups
+
Gymnastics
LEVEL 1:
EMOM 9
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
LEVEL 2:
EMOM 9
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
+
Freedom (RX)
7 Rounds
21 Shoulder Press @ 75/55#
21 Sit Ups
--
Independence (Scaled/Masters)
7 Rounds
21 Shoulder Press @ 65/45#
21 Sit Ups
--
Liberty (Beginners)
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups
Time Cap - 20 minutes
Target - 17 minutes
**INTENTION - Today is about skill quality. The rope work is the priority — move intentionally and listen closely to coaching cues. Workout is muscular, not aerobic. Pressing endurance and midline stamina will be the limiter, not breathing. Trust me—this one turns into more muscle-car endurance than traditional cardio. Know your checkpoint. Most athletes should complete each round in 1:30–2:30, keeping total time under 17:00.
Warm-up:
3 Rounds
1:00 Easy Row
10 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
5 PVC-Empty Bar Muscle Snatch
20-second Knee Plank
+
Power Snatch
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
+
Freedom (RX'd)
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch @ 135/95#
--
Independence (Scaled/Masters)
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch @ 115/80#
--
Liberty (Beginners)
40/32 Calorie Row
30 Up Downs
20 Dumbbell Snatch (light)
Time Cap - 18 minutes
Target - 15 minutes
**INTENTION - Strength teaches discipline. Those two singles each minute are not touch-and-go — they’re intentional resets that mirror how you should approach the 25 snatches under fatigue. Workout weight must be sustainable. Don't fry yourself on the row and burpees, play the long game. The first 5 power snatches might take a little longer because of accumulated fatigue. Give yourself more time than you think you need on those first few reps to help groove the movement pattern. Know your checkpoint. Most athletes should finish the row in 2:45–3:30, burpees in 2:00–4:00, leaving 4–5 minutes for snatches.
Warm-up:
3 Rounds
1:00 Easy Row
5 Inchworms
5 Dynamic Squat Stretches
5 PVC-Empty Bar Muscle Cleans
5 PVC-Empty Bar Front Squats
5 Ring Row
5 Hanging Knee Raises
+
Freedom (RX)
9-7-5
Front Squats @ 155/105#
Ring Muscle Up
-@10:00-
5-7-9
Front Squats @ 155/105#
Ring Muscle Up
--
Independence (Scaled/Masters)
9-7-5
Front Squats @ 135/95#
8-14-10
Chest to Bar
-@10:00-
5-7-9
Front Squats @ 135/95#
10-14-18 Chest to Bar
--
Liberty (Beginners)
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
**INTENTION - Skill comes first today. We want muscle ups performed while fresh so mechanics stay sharp and coaching can be intentional. Scale to preserve stimulus. If you cannot consistently complete sets of 2 or more muscle ups per set, scale immediately to maintain flow and intensity. Know your checkpoint. We want to see athletes get at least 4:00 of rest, which gives them an average of 2:00 per round. Use this to help keep athletes on track.
Warm-up:
10 Minutes
100m Jog
100m Easy Row
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
+
"Team Jerry"
Freedom (RX)
Teams of 2
1 Mile Run (together)
2000m Row (split)
1 Mile Run (together)
--
Independence (Scaled/Masters)
Teams of 2
1 Mile Run (together)
1600m Row (split)
1 Mile Run (together)
+
Mini Pump - 4 Rounds:
10 Weighted Hip Thrust
10 Back Rack Box Step Ups (each side)