9/15/2026

WORKOUT

COMPETE (RX+)

FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs (24/20)
50 Alt. Dumbbell Snatch (70/50)
25 Burpee Box Jump Overs (24/20)
75/60 Calorie Row

FREEDOM (RX)
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs (24/20)
50 Alt. Dumbbell Snatch (50/35)
25 Burpee Box Jump Overs (24/20)
75/60 Calorie Row
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
60/48 Calorie Row
20 Burpee Box Jump Overs (24/20)
40 Alt. Dumbbell Snatch (35/25)
20 Burpee Box Jump Overs (24/20)
60/48 Calorie Row

LIBERTY (Beginner)
FOR TIME
50/40 Calorie Row
15 Up Downs + Box Step Ups (20/16)
30 Alt. Dumbbell Snatch (light)
15 Up Downs + Box Step Ups (20/16)
50/40 Calorie Row

Target Time: 15:00-17:00

Time Cap: 23:00