7/6/2026

Federer vs. Nadal

COMPETE (RX+)

FOR TIME

400m Run

18 Bar Muscle Ups

400m Run

15 Bar Muscle Ups

400m Run

12 Bar Muscle Ups

*Unbroken BMU, 200m Penalty Run each break

FREEDOM (RX):
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break

INDEPENDENCE (Intermediate):
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.

LIBERTY (Beginner):
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set

Target Time: 9:00-12:00

Time Cap: 20:00