Warm Up
6:00 AMRAP
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
Repeat, building intensity
Workout Prep:
1 Round @ 60–70%
100m Run
10 Double Unders
4 Toes to Bar
Gymnastics (Rope Climb)
Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
Level 3:
8 min AMRAP:
1-2-3… Rope Climb
5-10-15… Box Jumps (24/20)
50′ Farmers Carry @ 50/35lbs
Uncle Sam’s Slam – FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)
Time Cap: 2:30
INDEPENDENCE:
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar
LIBERTY:
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets-