WARM UP
Workout Definition
EVERY 1:00 (8:00)
MIN 1 → :40 Easy Bike
MIN 2 → 8 Scap Pull Ups + :15 Active Hang
MIN 3 → 10 Push Ups + 10 Alternating Plank Shoulder Taps
MIN 4 → 10 Deadbugs + 10 Glute Bridges
MIN 5 → :40 Moderate Bike
MIN 6 → 5 Ring Rows + 5 Hanging Knee Raises
MIN 7 → 8 Light Dumbbell Bench Press (2-second Pause at the bottom)
MIN 8 → 3 Zombie Rope Climbs (or 10 Ring Rows)
STRENGTH/SKILL
Workout Definition
ON A 8:00 CLOCK…
Rope Climb Practice (descending)
Freedom (Advanced) – Rope Climb + Descending (Rope sliding between the Foot Lock)
Independence (Intermediate) – Rope Climb + Descending (Hand-over-hand descent with Rope Sliding between the Foot Lock)
Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand
WORKOUT
Workout Definition
FREEDOM (RX)
3-3-3-4:00 AMRAP
21/16 Cal Bike (Air or Erg)
3 Rope Climbs (15 Strict Pull Ups)
Max Dumbbell Bench Press (50s/35s)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)
KG: 22.5/15
INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
21/16 Cal Bike (Air or Erg)
2 Rope Climbs (or 10 Strict Pull Ups)
Max Dumbbell Bench Press (35s/25s)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)
KG: 15/10
LIBERTY (Beginner)
3-3-3-4:00 AMRAP
15/12 Cal Bike (Air or Erg)
3 Zombie Rope Climbs (or 10 Ring Rows)
Max Dumbbell Bench Press (light)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)
OPTIONAL COOL DOWN
Workout Definition
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Banded Shoulder Distraction (each)
1:00 Lacrosse Ball Pec (each)
(No Measure)
OPTIONAL ACCESSORY
Workout Definition
3-4 SETS
12 Dual Dumbbell Bicep Curls (Moderate)
15 Banded Overhead Tricep Extensions
-Rest 1:00 b/t Sets-
(No Measure)