1. Movement Prep/Activation
10:00 AMRAP1:00 Machine5 Deadlifts (empty bar)5 Hang Squat Cleans (empty Bar)5 Strict Pull Ups or 10 Ring rows5 V-ups (each side)5 Birddogs (each side)2. Workout PrepThis workout will take a while to review and set up. Warm up with each movement as you prepare.
Runs are to be done together. Split everything up as you see fit.
Score is time
Freedom (Rx'd)
1000m run100m Lunges1000m ski/row/bike(2000)80m Burpee broad jump1000m run200m Farmers carry - 54/351000m ski/row/bike(2000)100 DB Push Press - 50/35
Independence
800m run50m Lunges800m ski/row/bike30 Burpees800m run200m Farmers carry - 35/25800m ski/row/bike(1600)100 DB Push Press - 35/25
Liberty
400m run30 in place lunges400m ski/row/bike(800)25 Burpees400m run100m Farmers carry - light weight400m ski/row/bike(800)50 DB Push Press - light weight
4 rounds:10 Banded Pushups @ moderate weight RPE 7-rest 30 seconds-10 Ring Row – Feet Elevated @ moderate weight RPE 7-rest 30 seconds-10 Standing Tricep DB French Press @ moderate weight RPE 7-rest 30 seconds-10 Ring Curls @ moderate weight RPE 7-rest 30 seconds-15 Strict Abmat Situps (hands next to head or across chest)* Rest 2 minutes between rounds* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Banded Pushups Ring Row - Feet Elevated Standing Tricep DB French Press Ring Curls