10/12/2026

Deadlift

3 SETS
10 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

50 Toes to Bar

50/40 Calorie Row

50 Toes to Bar

50/40 Calorie Bike

50 Toes to Bar

FREEDOM (RX)
FOR TIME
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired

INDEPENDENCE (Intermediate)
FOR TIME
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
* Athletes can sub Ski if desired

LIBERTY (Beginner)
FOR TIME
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
* Athletes can sub Ski if desired

Target Time: 8:00-10:00

Time Cap: 15:00