10/27/2026

WORKOUT

COMPETE (RX+)

3 ROUNDS FOR TIME

30 GHD Sit-Ups

16 Pistols
30 Box Step-Overs w/ Med Ball (20/14) (20)

FREEDOM (RX)
3 ROUNDS FOR TIME
30 V-Ups (or 30 GHDs)
16 Lunge’s w/ Med Ball in Place (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
30 V-Ups (or 20 GHDs)
16 Lunge’s w/ Med Ball in Place (14/10)
30 Box Step-Overs w/ Med Ball (14/10)(20)

LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
16 Lunge’s in Place
30 Box Step-Overs (low box)

Target Time: 11:00-13:00

Time Cap: 18:00

STRENGTH/SKILL

5:00 AMRAP
1 Wall Walk or 1/2 Wall Walk
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc...
(Score is Total Reps)

Gym. Pull Options...
Freedom - Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence - Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty - Ring Row, Banded Strict Pull-Up or Jumping Pull-Up

Tomorrow's workout is "Helen" -- use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.