8/21/2026

WORKOUT

COMPETE (RX+)

12-9-7-5

Ring Muscle-Up

Deadlift (315/205)

FREEDOM (RX)
FOR TIME
9-7-5
Bar Muscle-Up
Deadlift (315/205)
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
9-7-5
Bar Muscle-Up*
Deadlift (255/175)
*Option for 18-14-10 Chest to Bar

LIBERTY (Beginner)
FOR TIME
9-7-5
Push-Up + Jumping Pull-Up*
Deadlift (Moderate)
*1 Rep = 1 Push-Up + Jumping Pull-Up

Target Time: 3:00-5:00

Time Cap: 8:00

Deadlift

FOR LOAD (Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)