Warm-up:
EMOM 9
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)
+
Strict Press - 10-12 mins to establish heavy single
+
Freedom (RX'd)
AMRAP 18
6-4-2
Bench Press @ 185/110#
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
—
Independence (Scaled/Masters)
AMRAP 18
6-4-2
Bench Press @ 155/95#
2-1-1
Rope Climb (Or 8-6-4 Elevated Ring Rows)
-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00
—
Compete (Open Prep/Quarterfinals)
AMRAP 18
6-4-2
Bench Press @ 225/145#
3-2-1
Rope Climb
-Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
**INTENTION - Stimulus is moderate intensity. Working with purpose on both movements while using the time between to rest and avoid muscle failure. Athletes will be rotating through this for a long time. Let’s take our time and not try sprinting the first few rounds. Use the large class option as a great partner workout to share the equipment. If you are worried about athletes on the bench, change to a heavier dumbbell bench while up the reps to 9-6-3.