FREEDOM (RX):
3 rounds
75 Double Unders
25 GHDs (Or V-Ups)
INDEPENDENCE
3 rounds
60 Double Unders
20 GHDs + 6in Riser (Or V-Ups)
LIBERTY
3 rounds
75 Single Unders
25 Sit Ups
45 Minutes at Zone 2 Pace
2,000m Row
100m Sled Drag (moderate load, dig through heels)
1,000m Ski (or 60/50 calorie Air Bike)
50m Farmers Carry (2×70/53)
Alternative options for the Sled Drag if sleds are not available:
100m Sandbag Carry or 50 ft double dumbbell walking lunges
Warm-up:
AMRAP6
1:00 Easy Cardio (jog, bike, row, or ski)
10 Alternating Lunges
10 Banded Good Mornings
8 Lateral Step-Overs over sandbag – use high knees
10 Plank Shoulder Taps
Then – Sled Warm-up:
Build gradually and focus on position and tension, not speed. Alternate with a partner.
1 x 20m Light Sled Pull
1 x 20m Moderate Sled Pull
1 x 20m Workout Load Sled Pull
Workout:
Teams of 2
AMRAP 25:00
40m Sled Pull
60 Sandbag Lunges
40 Lateral Burpee Over Sandbag
Workout Flow: One partner works on the chipper while the other runs 200m. When the running partner returns, athletes switch roles. Partner 2 resumes the AMRAP where the other left off. Continue cycling through the AMRAP in this way for 25 minutes.
Women: 55 lb sled, 25 pound sandbag (25 kg sled, 10 kg sandbag)
Men: 110 lb sled, 50 lb sandbag (50 kg sled, 20 kg sandbag)