4/20/2026

Super Mario

COMPETE (RX+)

4 sets

4:00 AMRAP (With a Vest 20/14)

400m Run

Max Rounds

10 Pull Ups

20 Push Ups

30 Air squats

-rest 2:00 between sets-

FREEDOM (RX):
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Reps each set)

INDEPENDENCE (Intermediate):
4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-

LIBERTY (Beginner):
4 sets
4:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-

Target: 2+ rounds per set

Minimum: 1-2 rounds per set

Gymnastics (Handstand Walk)

Level 1:
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs - feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute

Level 2:
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute

Level 3:
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute