WARM UP
2:00 Ski or Row
2 Rounds
6 Up Downs
10 Roll and Reach
10 Banded Pull Aparts
10 Glute Bridges
2 Rounds
100m Moderate Erg
4 Line Facing Burpees
20 Single Unders
STRENGTH/SKILL
ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice
Freedom – Triple Under Practice
Independence – Double Unders or Crossover Singles Practice
Liberty – Single Under or Crossover Single Practice
FREEDOM (RX) – EVENT 7 | ’26 CFG — SWIM STANDARD
FOR TIME
1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.
TIME CAP:22:00
INDEPENDENCE
FOR TIME
1000m Row or Ski
30 Line Facing Burpees
750m Row or Ski
20 Line Facing Burpees
500m Row or Ski
10 Line Facing Burpees
250m Row or Ski
5 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.
LIBERTY
FOR TIME
800m Row or Ski
20 Up Downs
600m Row or Ski
15 Up Downs
400m Row or Ski
10 Up Downs
200m Row or Ski
5 Up Downs
(Score is Time)
Note: Same distances for all athletes.
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Cobra Stretch