Warm Up
2:00 EASY ROW
Start with an easy row to get everyone moving
Then Into…
2 ROUNDS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass-Throughs
5 Inchworms
Then Into…
1-2 ROUNDS (PVC OR EMPTY BARBELL)
5 Jump and Shrugs
5 High Pulls
5 Muscle Cleans
5 Front Squats
5 Push Jerks
STRENGTH/SKILL
“MACHO MAN”
EVERY 1:00 (15:00)
3 Power Cleans
3 Front Squats
3 Push Jerks
(Scored by Weight)
* Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8.
* Each round must be completed within 50 seconds to allow time to reset before the next minute.
* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.
WORKOUT
FREEDOM (RX)
“DEATH RACE”
FOR TIME
100/80 Calorie Air Bike
(Score is Time)
INDEPENDENCE (Intermediate)
“DEATH RACE”
FOR TIME
100/80 Calorie Air Bike
(Score is Time)
LIBERTY (Beginner)
FOR TIME
75/60 Calorie Air Bike
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Low Back
(No Measure)
OPTIONAL ACCESSORY
“HOLDING JT”
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete
(No Measure)