Freedom (RX’d)
5 sets
1:00 Max Burpees (or Sand Ball Slams (50/30))
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)
Independence
5 sets
1:00 Max Burpees (or Sand Ball Slams (30/20))
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
(KG conv 15/10)
Liberty
5 sets
1:00 Max Burpees (or Wall Ball Slams (20/14))
1:00 Max Single Unders
1:00 Max Crunches
1:00 Rest
(KG conv 9/6)
- Target number of Reps each set: 140+
- Minimum number of reps before scaling: 90
Recovery Workout
45 minutes at a steady pace:
800m Run
50ft Bear Crawl
1,600m Bike Erg (or 50/40 calorie Air Bike or 800/700m Row)
45 Sec GHD Hollow Hold (or hollow hold)
Warm-up:
2 Rounds
200m Row, Ski, or Run
10 Air Squats
5 Inchworm Push Ups
10 Alternating Lunges
– Then, with a light sandbag –
6 Sandbag Deadlifts
6 Sandbag Front Rack Squats
20m Sandbag Bear Hug Walk
4 Sandbag Cleans
Accessory – Sandbag Lunge Prep + Grip/Core Work:
Every 2:30 for 4 sets:
20m Sandbag Front Rack Walking Lunges
10 Sandbag Cleans
20 second Heavy Sandbag Hold or Bear Hug Carry (static or walking)
Pre-Workout:
100m Ski
5 Burpee Broad Jumps (practice efficiency)
10 Wall Balls
Workout:
1000m Ski
-Then –
4 Rounds:
50m Farmers Carry
25m Burpee Broad Jumps
25 Wall Balls