9/24/2026

STRENGTH/SKILL

ON A 8:00 CLOCK...
Low Ring or Low Bar Muscle Transition Work

• Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip

• Independence (Intermediate) - Low Ring Muscle Up + Kipping/Jumping Ring Dip

• Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip

WORKOUT

COMPETE (RX+)

FOR TIME

60-40-20-40-60

Calorie Air Bike

Complete 20 DB Goblet Box Step Overs (24/20) After Every Set (50/35)

FREEDOM (RX)
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women's Calories: 48-32-16-32-48)
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women's Calories: 40-28-16-28-40)

LIBERTY (Beginner)
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 10 Box Step-Overs (20/16) After Every Set
(Women's Calories: 24-16-8-16-24)

Target Time: 21:00-24:00

Time Cap: 30:00