8/27/2026

WORKOUT

COMPETE (RX+)

EVERY 5:00 (5 SETS)

15/12 Calorie Air Bike

10 Box Jump Overs (24/20)

5 Front Squats (225/155)

*Bar comes from the ground

FREEDOM (RX)
EVERY 5:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack

INDEPENDENCE (Intermediate)
EVERY 5:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
*Bar comes from the rack

LIBERTY (Beginner)
EVERY 5:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)

Target time: 2:45-3:00 slowest set

Time Cap: 3:30 per set