8/26/2026

Strength / Skill

EVERY 1:00 (8:00)
MIN 1 - 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives
(No Measure)

WORKOUT

COMPETE (RX+)

2 SETS

50ft Single DB Walking Lunge (70/50)

21 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

15 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

9 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

-Rest 3:00 b/t Sets-

FREEDOM (RX)

2 SETS

50ft Single DB Walking Lunge (70/50)

21 Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

15 Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

9 Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

-Rest 3:00 b/t Sets-

(Scored by Slowest Set)

INDEPENDENCE (Intermediate)

2 SETS

50ft Single DB Walking Lunge (50/35)

12 Handstand Push Ups OR 12/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

9 Handstand Push Ups OR 9/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

6 Handstand Push Ups OR 6/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

-Rest 3:00 b/t Sets-

LIBERTY (Beginner)

2 SETS

50ft Walking Lunge

21 Single DB Single Press (light)

50ft Walking Lunge

15 Single DB Strict Press (light)

50ft Walking Lunge

9 Single DB Strict Press (light)

50ft Walking Lunge

-Rest 3:00 b/t Sets-

Target Time: 6:00-7:30 per set

Time Cap: 8:00 per set