5/14/2026

Saint Honore

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)

INDEPENDENCE (Intermediate):
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge

LIBERTY (Beginner):
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge

Target Time: 13:00-15:00

Time Cap: 20:00

Gymnastics: Rope Climbs

Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts

Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest

Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2x50/35lb
1 Rope Climb