5/28/2026

Uncle Sam’s Slam

COMPETE (RX+)

Every 3:00 (7 sets)

200m Run

60 Double Unders

15 Toes to Bar

FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar

LIBERTY (Beginner):
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises

Target Time: 1:50-2:20 per set

Time Cap: 2:30 per set

Gymnastics (Rope Climb)

Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps

Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts

Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets

Level 3:
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs