General Warm Up (5–12)
400m Run
Then 1 round:
10 Inchworms
20 Spiderman Stretch (10 each side)
20 Scorpions (10 each side)
Then 3 rounds:
10 Lateral Lunges
10 Scap Push Ups
10 Hollow Rocks
10 Air Squats
Then:
:30 Active Hang from rig
Specific Warm Up (12–24)
Barbell Prep
3 Deadlifts
3 Muscle Cleans
3 Front Squats
3 Squat Cleans
2 rounds gradually building
Workout Prep
3 Push Ups
3 Sit Ups
3 Box Jumps
3 Pull Ups or scaled option
RX For Time: 1,000 meter Row 7 Squat Clean-and-Jerks (135/95 lb) 50 Push-Ups 7 Squat Clean-and-Jerks (135/95 lb) 50 Sit-Ups 7 Squat Clean-and-Jerks (135/95 lb) 50 Box Jumps (24/20 in) 7 Squat Clean-and-Jerks (135/95 lb) 50 Pull-Ups 7 Squat Clean-and-Jerks (135/95 lb) 1,000 meter Run INTERMEDIATE For Time: 1,000 meter Row 7 Squat Clean-and-Jerks (95/65 lb) 50 Push-Ups 7 Squat Clean-and-Jerks (95/65 lb) 50 Sit-Ups 7 Squat Clean-and-Jerks (95/65 lb) 50 Box Jumps (24/20 in) 7 Squat Clean-and-Jerks (95/65 lb) 50 Pull-Ups 7 Squat Clean-and-Jerks (95/65 lb) 1,000 meter Run BEGINNER For Time: 750 meter Row 7 Squat Clean-and-Jerks (35/15 lb) 30 Push-Ups 7 Squat Clean-and-Jerks (35/15 lb) 30 Sit-Ups 7 Squat Clean-and-Jerks (35/15 lb) 30 Box Jumps (24/20 in) 7 Squat Clean-and-Jerks (35/15 lb) 30 Ring Rows 7 Squat Clean-and-Jerks (35/15 lb) 750 meter Row
(58–60)
3 rounds:
10 Banded Terminal Knee Extensions each leg
:30 Couch Stretch each side
Dumbbells & Bodyweight Only
No bar, no rings — just dumbbells and open floor space. Work at your own pace; no time caps here.
HELTON
3 rounds for time:
Run 800m
30 DB squat cleans (50/35 lb)
30 burpees
Intermediate: 35/25 lb DB; full run + burpee volume.
Baseline: single light DB; run 400m; 20 burpees.
TUMILSON
8 rounds for time:
Run 200m
11 DB burpee deadlifts (60/40 lb)
Intermediate: 40/30 lb DB; full distance and reps.
Baseline: 25/20 lb DB; run 100m.
FEEKS
For time — ascending ladder (2-4-6-8-10-12-14-16):
100m shuttle sprint
DB squat clean thrusters (65/45 lb)
Intermediate: 45/35 lb DB; full ladder.
Baseline: 25/20 lb DB; 50m sprint; cap ladder at 12.
NICK
12 rounds for time:
10 DB hang squat cleans (45/35 lb)
6 handstand push-ups on dumbbells
Intermediate: 30/20 lb DB; pike push-ups for HSPU.
Baseline: 20/15 lb DB; push-ups for HSPU; 9 rounds.
LOREDO
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
Run 400m
Intermediate: 20 reps per movement; full run.
Baseline: 15 reps per movement; knee push-ups; run 200m.
“The Hammy”
Today is a long grind with a blend of monostructural work, barbell cycling, gymnastics stamina, and lower body fatigue. Athletes will need to stay composed early and avoid attacking the first half too aggressively.
The clean and jerk loading should challenge athletes but still allow smooth singles with minimal standing around the barbell. Push-ups and pull-ups will become increasingly difficult after the volume of pressing and pulling accumulates, so athletes should break reps before failure.
The goal is steady movement and composure for all 32 minutes.