1. Movement Prep/Activation and Increasing Heart Rate3 sets1 min row (easy pace)5 Alt. V-ups (each side)5 Wallballs (focus on breathing and arm cycling)5 Power Cleans (build across)3 Burpee Pull-Ups2. Workout Prep1 set5/4 Calorie Row3 Toes to Bar5 Wall Balls3 Power Cleans (80% of Workout Weight)1 Muscle Up or Burpee Pull-Ups
Freedom (RX'd)14:00 Amrap60 Calorie Row50 Toes-to-bars40 Wall Balls (20/14) (10’/9')30 Power Cleans (135/95)20 Muscle Ups(KG conv: WB 9/6, PC 61/43)
Affiliate Compete (RX+)Same as Freedom RX'd(benchmark workout)
IndependenceAMRAP 14 Minutes50/40 Calorie Row40 Toes-to-bars or Knees to Elbows40 Wall Balls (14/10) (10’/9')30 Power Cleans (95/65)20 Muscle Ups or Burpee Pull-Ups(KG conv: WB 6/4, PC 43/29)
LibertyAMRAP 14 Minutes30/24 Calorie Row30 Hanging Knee Raises30 Wall Balls30 Power Cleans (light)10 Burpee Pull-UpsTarget number of Reps: 130+Minimum number reps before scaling: 115
Week 2: Handstand HoldAdvanced:5 Sets1-minute Handstand Hold (wall)1-minute RestIntermediate:5 Sets:45-second Handstand Hold (wall/ feet on Box)1:15-minute RestBeginner:5 Sets:30-second Handstand Hold (feet on Box/Knees on Box)1:30-minute Rest* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
1:00 Barbell Quad Smash (each side)1:00 Couch Stretch (each side)1:00 Trap Smash (each side)