General Prep

2 Sets: For Quality

1:00 Row / Bike

1:00 Bike / Row

10 Alternating Cossack Squats

10 Alternating Reverse Lunges

:10 Hollow Hold

:10 Arch Hold

Specific Prep:

(Front Rack Walking Lunges)

2 Sets

4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight

-

(Toe to Bar Build and Primer)

6 Bar Kip Swings

4 Strict Knees to Chest

4 Kipping Knees to Chest

4-6 Reps Building Toes to Target to Toes to Bar (Either Double Leg or Single Leg Variations)

-

(Synchro Box Jump Practice)

Practice 2 Sets of 5 Synchro Box Jumps with Different Partner Pairs

Optional Primer:

:20 Row @ Pace

25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges

:20 Bike @ Pace

4 Toes to Bar

5 Synchro Box Jumps

Teams of 4

For Time:

Two partner pairs work simultaneously at separate stations-

- Station A

3 Rounds:

40/30 Calorie Row

30m (100ft) Dumbbell Front Rack Walking Lunge

Dumbbells: 2 x 50/35 lb (22.5/15 kg)

- Station B

3 Rounds:

40/30 Calorie Echo Bike

30 Toes-to-Bar

Flow

Pair 1 starts at Station A

Pair 2 starts at Station B

Each pair completes all 3 rounds at their assigned station

Once both pairs have finished, they switch stations and complete the opposite station (3 rounds). After both stations are complete, all four athletes move directly into:

- 200 Synchro Box Jumps

2 athletes working at a time

2 athletes resting

Partners must meet at extension on top of the box for the rep to count

Teams may rotate pairs as needed

Box Height: 24/20 in.

Level 2:

For Time

3 Rounds:

30/24 Calorie Row

30m (100ft) Dumbbell Front Rack Walking Lunge

Dumbbells: 2 x 35/25lb, 15/12kg

-

3 Rounds:

30/22 Calorie Echo Bike

20 Toes-to-Bar

-

150 Synchro Box Jumps 24/20in

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Level 1:

For Time

3 Rounds:

20/16 Calorie Row

30m (100ft) Goblet Walking Lunges 35/26lb, 16/12kg

-

3 Rounds:

20/14 Calorie Echo Bike

20 Hanging Knee Raises

-

150 Synchro Box Step-Ups 24/20in

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Masters 55+:

For Time

3 Rounds:

25/20 Calorie Row

30m (100ft) Dumbbell Front Rack Walking Lunge

Dumbbells: 2 x 30/20lb, 14/9kg

-

3 Rounds:

25/18 Calorie Echo Bike

20 Toes-to-Bar

-

120 Synchro Box Jumps 24/20in

Competitor:

Teams of 2

For Time:

3 Rounds:

40/30 Calorie Row

30m (100ft) Dumbbell Front Rack Walking Lunge

Dumbbells: 2 x 50/35 lb (22.5/15 kg)

Directly into.

3 Rounds:

40/30 Calorie Echo Bike

30 Toes-to-Bar

Directly into

100 Synchro Box Jumps

---

Travel / Hotel:

Solo

For Time:

3 Rounds:

200m Run

15m (50ft) Dumbbell Front Rack Walking Lunge

Dumbbells: 2 x 50/35 lb (22.5/15 kg)

Directly into.

3 Rounds:

200m Run

15 Strict Knees to Chest

Directly into

50 Bench Jump Overs

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

For Quality

4 Sets:

8/8 Pistol Box Step-Down

:30 Hollow Rocks