9/3/2026

Strength / Skill

ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice:

  • Freedom (Advanced) - Triple Under Practice

  • Independence (Intermediate) - Double Unders or Crossover Singles Practice

  • Liberty (Beginner) - Single Under or Crossover Single Practice

Workout

FREEDOM (RX)
EVENT 7, 2026 CFG: SWIM STANDARD
FOR TIME
1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

INDEPENDENCE (Intermediate)
FOR TIME
1000m Row or Ski
30 Line Facing Burpees
750m Row or Ski
20 Line Facing Burpees
500m Row or Ski
10 Line Facing Burpees
250m Row or Ski
5 Line Facing Burpees

LIBERTY (Beginner)
FOR TIME
800m Row or Ski
20 Up Downs
600m Row or Ski
15 Up Downs
400m Row or Ski
10 Up Downs
200m Row or Ski
5 Up Downs

Target Time: 15:00-17:00

Time Cap: 22:00

Sarah Marcotti