11/10/2026

WORKOUT

COMPETE (RX+)

FOR TIME

800m Run

50 GHDs

800m Run

50 Toes to Bar

FREEDOM (RX)
FOR TIME
800m Run
40 GHDs (or 50 V-Ups)
800m Run
50 Toes to Bar
(Scored is Time)

INDEPENDENCE (Intermediate)
FOR TIME
800m Run
40 V-Ups
800m Run
30 Toes to Bar

LIBERTY (Beginner)
FOR TIME
600m Run
50 Sit Ups
600m Run
50 Hanging Knee Raises

Target Time: 14:00-17:30

Time Cap: 21:00

STRENGTH/SKILL

TABATA (8 sets, 4:00 Total)
:20 Max Strict Press (45/35 Barbell)
:10 Rest

-Rest 2:00-

TABATA (8 sets, 4:00 Total)
:20 Max Bent Over Row (45/35 Barbell)
:10 Rest
(Scored by Total Reps)