9/23/2026

STRENGTH/SKILL

EVERY 1:00 (9:00)
MIN 1 - 3 Deadlifts (Increasing Weight)
MIN 2 - :45 Pacing Burpees or Up-Downs
MIN 3 - :45 Plank
(No Measure)

* Deadlifts: Start moderate/mod-heavy and build to workout weight
* Burpees/Up-Downs: Flow with either movement for :45

WORKOUT

COMPETE (RX+)

EVERY 3:30 (5 SETS)

7 Deadlifts (315/205)

14 Lateral Burpee Over Bar

21 GHDs

FREEDOM (RX)
EVERY 3:30 (5 SETS)
7 Deadlifts (275/185)
14 Lateral Burpee Over Bar
21 GHDs (OR 21 V-Ups)
(Score is Slowest Set)

INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
6 Deadlifts (255/165)
12 Lateral Burpee Over Bar
18 GHDs (or 18 V-Ups)

LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
12 Up Downs
15 Sit Ups

Target Time: 2:00-2:15 per set

Time Cap: 3:30 per set