1. Movement Prep/Activation
8:00 AMRAP
30-second Bike or Row
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog Transitions
5 Single Dumbbell Deadlifts (each side)
5 Double Dumbbell Hang Snatches (Light)
2. Workout Prep
2 sets:
5/4 Calorie Bike or 8/6 Calorie Row (build in pace)
4 Double Dumbbell Snatch (build in weight)
Warm-up skill work: Tension is key – bit.ly/3AcFh7p
– Then –
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement
Freedom (RX’d)
5 sets
1:30 AMRAP
20/16 Calorie Air Bike or 26/20 Calorie Row
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 15/10 DBs)
Independence
5 sets
1:30 AMRAP
16/13 Calorie Air Bike or 20/16 Calorie Row
Max Double Dumbbell Snatch (25s/15s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 10/7.5 DBs)
Liberty
5 sets
1:30 AMRAP
12/10 Calorie Air Bike or 15/12 Calorie Row
Max Kettlebell Swings (light) in Remaining time
-Rest 2:30 between sets-
- Target Reps each set: 15+ Reps
- Minimum number of Reps each set: 10 Reps
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Rocks
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)