Warm-up:
7 Minutes
10 Scap Pull-ups
10 Kip Swings
10 Scap Push-ups
10 Lateral Hops
30-second Jump Rope
45-second Row
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BAR MUSCLE UP WORK
AMRAP 2 for max reps of:
Freedom: Bar Muscle Ups
Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.
Liberty: Ring Rows
Reps do not need to be unbroken! Just as many as you can in 2 minutes
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Freedom (RX'd)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.
*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.
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Independence (Scaled/Masters)
4500/4000m Row
*Partner moving onto rower must complete 35 double unders before rowing each time partners switch
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Compete (Open Prep/Quarterfinals)
7000m Row
*Each time partners switch, perform 70 double unders
Time Cap - 25 minutes
Target - 20-21 minutes
**INTENTION - Stimulus is moderate/high intensity. Athletes should choose a balance between moderate/moderate-high intensity and the volume of double unders that will have to be completed the more frequently that partners switch onto the rower. Athletes must perform 50 double unders before getting on the rower (including beginning the workout). Before starting the workout, ensure athletes have a plan for transitioning and time spent on the rower. And don’t be afraid to adjust to sustain intensity.