7/28/2026

STRENGTH/SKILL

EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)

*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)

WORKOUT

COMPETE (RX+)

20:00 AMRAP

30/25 Calorie Air Bike

20 GHD Sit-Ups

10 Strict Handstand Push-Ups*

*Option for added deficit of 45lb Plates

FREEDOM (RX)
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs

INDEPENDENCE (Intermediate)
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)

LIBERTY (Beginner)
20:00 AMRAP
15/12 Calorie Air Bike
10 Sit-Ups
10 DB Push Press (light)
(Score is Rounds + Reps)

Target # of rounds: 6-7

Minimum # of rounds: 5-6