Workout Of The Day

May 5, 2025

Warm-up:

Banded Hip Warm Up

-into-

8 Minutes

10 Cossack Squats

10 Banded Good Mornings

10 Kip Swings

10 Deadbugs

5 Back Squats (empty bar-build in weight)
+

Back Squat

20 Reps (+2.5-15 lbs from last week)
+

Freedom (RX’d)

Every 7:00 (3 sets)

300m Run

-into-

2 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-into-

300m Run

--

Compete (Open Prep)

Every 7:00 (3 sets)

300m Run

-into-

3 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-into-

300m Run

**INTENTION - This is a gritty little interval piece combining a run sandwich with a "mini Murph" round in the middle. It’s about bodyweight stamina, aerobic consistency, and moderate pacing with a push at the end of each interval. Athletes should aim to stay aggressive and attack each set with the goal of finishing under 5:30.This workout has two versions: bodyweight and vested (20#/14#). If athletes have their own vest (or gym provides), they can go for it, but they should only attempt it if they can keep their intensity up when adding the additional weight.

May 6, 2025

Warm-up:

7 Minutes

5 Roll and Reach

3 Inchworms

3 Muscle Cleans + Shoulder Press

2 Hang Power Cleans + Push Press

1 Power Clean + Push Jerk

(empty bar)

  • +

  • EMOM 10 - Clean Complex

    1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%

+

Freedom (RX’d)

40-30-20

GHDs (Or V-Ups)

Box Jump Overs @ 20"

--

Independence (Scaled/Masters)
30-20-10

GHDs (Or V-Ups)

Box Jump Overs

--

Compete (Open Prep)
50-40-30

GHDs

40-30-20

Box Jump Overs @ 24"

Target Time - 8-10 minutes

Time Cap - 14 minutes

**INTENTION - This workout is a fast-paced, midline-focused sprint that blends high-volume GHD sit-ups with box jump overs in descending reps of 40-30-20. The goal is to challenge midline stamina and hip flexor endurance while demanding consistent movement and coordination under fatigue.Athletes should focus on clean, efficient movement, smart sets on the GHD, and smooth pacing through the jump overs. This one is all about staying composed early and finishing strong.

May 7, 2025

Warm-up:

3:00 Row

-into-

7 Minutes

3 Inchworms

10 Shoulder Taps

10 Walking Lunge Steps

10 Ring Rows

10 Deadbugs

  • +

  • Gymnastics Accessory
    EMOM 8

    Level 1:

    Odd Minute: 4-6 Assisted Chin Ups

    Even Minute: 2-4 Rope Pull to Stand

    Level 2:

    Odd Minute: 3-5 Chin Ups

    Even Minute: 5-6 Rope Pull to Stand

    Level 3:

    Odd Minute: 4-6 L Chin Ups [keep legs in L position]

    Even Minute: 2-3 Rope Climbs

  • +

Freedom (RX’d)

AMRAP 14

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

--

Independence (Scaled/Masters)

AMRAP 14

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-

--

Compete (Open Prep)
AMRAP 14

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-

**INTENTION - This workout is a monostructural grind interrupted by a high-skill, high-fatigue gymnastics element. The primary stimulus is aerobic endurance with midline disruption, testing how well an athlete can stay efficient on the rower while consistently breaking that rhythm to perform demanding wall walks. Remind athletes to slow down on the row and look to transition within 5-10 seconds of the next 2:00.The row is the main scoring component, but it isn’t a steady-state cruise—every two minutes, the athlete is pulled off the rower to complete 4 wall walks. These interruptions spike the heart rate, tax the shoulders and core, and force the athlete to reset their breathing and rhythm upon returning to the machine. That repeated transition adds a strategic element: go too hard on the wall walks, and the row will suffer; go too easy, and you’ll lose time and meters.

May 8, 2025

Warm-up:

8 Minutes

30 Single Unders

10 Ring Rows

5 Bench Press (empty bar)

3 Up Downs

3 Pike Push Ups

  • +

  • Bench Press

  • Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

    -rest 1:00-

    Burn Out Set: Max Reps @ 50% of the weight performed above

+

Freedom (RX’d)

AMRAP 2 (5 sets)

50 Double Unders

8 Line Facing Burpees

Max Calorie Air Bike in the remaining time

-rest 1:00 between sets-

--

Independence (Scaled/Masters)
AMRAP 2 (5 sets)

35 Double Unders

8 Line Facing Burpees

Max Calorie Air Bike in the remaining time

-rest 1:00 between sets-

--

Compete (Open Prep)

AMRAP 2 (5 sets)

60 Double Unders

10 Line Facing Burpees

Max Calorie Air Bike in the remaining time

-rest 1:00 between sets-

**INTENTION - This workout is all about repeatable power output under fatigue, blending fast-paced, high-skill movement with a sprint-style calorie assault on the bike. The structure—short 2:00 intervals repeated five times—creates a high-intensity interval training stimulus that tests the athlete’s ability to recover quickly and perform consistently across sets.The goal of each round is to get through the double unders and line-facing burpees efficiently, so there’s as much time as possible left to accumulate calories on the Air Bike. Those final calories are your score, so they must be treated like a repeatable push pace effort each round.

May 9, 2025

Warm-up:

10 Minutes

10 Roll and Reach

5 Dynamic Squat Stretches

3 Muscle Cleans (empty bar)

3 Shoulder Press (empty bar)

3 Power Cleans (empty bar)

3 Push Press (empty bar)

  • +
    Bench Press
    Max Rep Bench Press (+ 2.5-15 lbs from last week)

    -rest 1:00-

    Burn Out Set: Max Reps @50% of the weight performed above

  • +

Freedom (RX’d)

For Time:

15 Clean and Jerks @ 155/105#

90 Wall Balls @ 20/14#

15 Clean and Jerks @ 155/105#

--

Independence (Scaled/Masters)

For Time:

15 Clean and Jerks @ 135/95#

90 Wall Balls @ 14/10#

15 Clean and Jerks @ 135/95#

  • Target Time - 9-11 minutes

  • Time Cap - 15 minutes
    +
    Accessory
    Turkish Get-Ups

    5 x 2 reps (each side)

    *Use a weight that is challenging but allows for good form throughout reps

**INTENTION - This workout delivers a gritty, moderate-weight conditioning stimulus that blends barbell cycling with high-volume gymnastics-style stamina and wall balls. The structured two sets of clean and jerks on either side of a massive wall ball set will challenge your ability to manage fatigue, stay composed under load, and push through large sets with smart pacing.The stimulus combines moderate-intensity barbell work and a high-rep leg/lung endurance test. The clean and jerks at 155/105 should feel like a working weight, not a sprint, but something you can move steadily, with clean mechanics. The wall balls will test your ability to stay moving under fatigue, especially after the first round of barbell work.

May 10, 2025

Warm-up:

3:00 Machine

-into-

10 Minutes

10 Deadbugs

10 Downward Dogs to Upward Dog

10 Walking Lunge Steps

10 Single Arm Ring Rows
+

Freedom (RX’d)

Teams of 2

50 Synchro V-Ups

-into-

5 Rounds

Partner 1:

300/250m Row

Partner 2:

50ft Dumbbell Walking Lunge @ 2x50/35#

*Switch when both are completed

-into-

50 Synchro V-Ups

--

Independence (Scaled/Masters)

Teams of 2

40 Synchro V-Ups

-into-

5 Rounds

Partner 1:

250/225m Row

Partner 2:

50ft Dumbbell Walking Lunge @ 2x35/25#

-Switch when both are completed

-into-

40 Synchro V-Ups

  • +
    Accessory - 4 rounds

    10 Weighted Hip Thrust

    10 Russian Kettlebell Swings

    10 Single Arm KB Situps (Left)

    10 Single Arm KB Situps (Right)

    7 Around the Worlds (each side)

    -Rest 2 minutes between rounds-