8/7/2026

WORKOUT

COMPETE (RX+)

3 ROUNDS FOR TIME:

30 Wall Balls (20/14)

30/25 Calorie Row

50ft Handstand Walk

Immediately Into…

3 ROUNDS FOR TIME:

20 Wall Balls (20/14)

20/16 Calorie Row

25ft Handstand Walk

FREEDOM (RX)

3 ROUNDS FOR TIME:

30 Wall Balls (20/14)

20/16 Calorie Row

8 Wall Walks

Immediately Into...

3 ROUNDS FOR TIME

15 Wall Balls (20/14)

15/12 Calorie Row

4 Wall Walks

(Scored by Total Time)

INDEPENDENCE (Intermediate)

3 ROUNDS FOR TIME:

25 Wall Balls (20/14)

15/12 Calorie Row

5 Wall Walks

Immediately Into...

3 ROUNDS FOR TIME

10 Wall Balls (20/14)

12/10 Calorie Row

3 Wall Walks

(Scored by Total Time)

LIBERTY (Beginner)

3 ROUNDS FOR TIME:

20 Single Dumbbell Thrusters (light)

12/10 Calorie Row

5 Inchworms

Immediately Into...

3 ROUNDS FOR TIME

10 Single Dumbbell Thrusters (light)

10/8 Calorie Row

3 Inchworms

(Scored by Total Time)

Target: 16:00-20:00

Time Cap: 25:00