5/4/2026

Alderaan

AFFILIATE COMPETE (RX+)

(With a Vest 20/14)

400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run

FREEDOM (RX):
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
(Scored by Time)

INDEPENDENCE (Intermediate):
400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run

LIBERTY (Beginner):
200m Run
30 Ring Rows
200m Run
60 Plate Floor Press
200m Run
90 Air Squats
200m Run

Target Time: 17:00-19:00

Time Cap: 23:00

Gymnastics: Handstand Walk

Level 1:
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute

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

Level 3:
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time