9/21/2026

WORKOUT

COMPETE (RX+)

FOR TIME

50 Hand Release Push-Ups

2000m Row

*All athletes same 2k distance

FREEDOM (RX)
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.

LIBERTY (Beginner)
FOR TIME
30 Push-Ups
1500m Row
*All athletes same 1.5k distance.

Target Time: 8:30-9:30

Time Cap: 12:00

STRENGTH/SKILL (Post-Workout)

15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)

Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25

Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows