January 4, 2020 by DNRadmin



Freedom WOD Classes

Open Gym

Elite Competition Class

Skill Conditioning A (On the 0:00)

For Time:
9 Ring Muscle-Ups
18 Dumbbell Squat Snatches (70/50)
7 Ring Muscle-Ups
14 Dumbbell Squat Snatches (70/50)
5 Ring Muscle-Ups
10 Dumbbell Squat Snatches (70/50)

Kilos: 30/22.5



  • Part A of today’s skill conditioning is a couplet workout of ring muscle-ups and heavy-ish dumbbell squat snatches
  • This workout is essentially a dumbbell version of the benchmark workout “Amanda”
  • With Part B starting on the 15:00, we’ll cap this part at 12:00 to allow for at least 3 minutes or rest between

Ring Muscle-ups

  • If you’re able to do 9+ ring muscle-ups unbroken when fresh, try this workout prescribed
  • If you’re under 9 unbroken reps, consider reducing the volume to something like 7-5-3 or 6-4-2

Dumbbell Squat Snatches

  • You’ll use a single dumbbell for the snatches and alternate arms every rep
  • Choose a heavier weight, but something you can complete the 18 reps in under 2 minutes during the workout


Dumbbell Squat Snatches

  • These dumbbell squat snatches require a lot of balance, coordination, and accuracy on top of the strength necessary to get the weight up
  • That being said, these reps are likely best completed as methodical singles, where you’ll reset on the ground each time instead of switching in the air
  • However, if you’re able to stay balanced while switching hands in the air, that will definitely be the faster option
  • In the grand scheme of the workout, moving at a steady pace on these reps can set you up nicely for strong sets on the rings

Ring Muscle-ups

  • Today is a pretty good day to push for larger sets on the muscle-ups if possible
  • The overall approach to the workout can be:
  • Big sets on the rings
  • Steady singles on the snatches
  • Here are a few ways to break-up each round
  • Set of 9: 9, 5-4, 3-3-3
  • Set of 7: 7, 4-3, 3-2-2
  • Set of 5: 5, 3-2, 2-2-1


Ring Muscle-ups

  • Reduce Reps
  • Strict Banded Ring Muscle-ups Video

Dumbbell Squat Snatches

  • Reduce Weight or Reps
  • Dumbbell Power Snatch + Overhead Squat


Warmup Set 1

1-2 Ring Muscle-ups
10 Alternating Dumbbell Squat Snatches (Lighter Weight)
1-2 Ring Muscle-ups

Warmup Set 2

1-2 Ring Muscle-ups
6 Alternating Dumbbell Squat Snatches (Workout Weight)

Skill Conditioning B (On the 15:00)

3 Rounds:
35 GHD Sit-ups
70 Double Unders
100′ Handstand Walk


  • In the second part of today’s skill conditioning, we’ll work through 3 rounds of this higher skilled triplet workout
  • Choose reps schemes or variations that allow you to complete each movement in the following time frames:
  • GHD Sit-ups: ~1 Minute
  • Double Unders: ~1 Minute
  • Handstand Walk: ~2 Minutes
  • With our final piece starting on the 30:00, we’ll cap this piece at 12 minutes (27:00 On The Clock)


GHD Sit-ups

  • Reduce Reps
  • Weighted AbMat Sit-ups Video
  • Toes to Bar

Double Unders

  • Reduce Reps
  • 1 Minute of Practice
  • 100 Single Unders

Handstand Walk

  • Reduce Distance
  • 2 Minutes of Practice
  • Accumulate 60 Seconds of Handstand Weight Shifting Video
  • Accumulate 60 Seconds of Box Shoulder Taps Video


Warmup Set

10 GHD Sit-ups
15 Double Unders
25′ Handstand Walk

“Quarter Pounder” (On the 30:00)

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20

Kilos: 22.5/15


  • Running is paired with 3 dumbbell movements in our final piece of the day
  • We expect this 2 round workout to take somewhere in the 20-30 minute range to complete
  • We’ll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
  • Box Step-ups: Alternate Legs Every Rep
  • **Hang Clean and Jerks: **Alternate Arms Every 5 Reps
  • Power Snatches: Alternate Arms Every Rep



  • The first priority of this workout is staying moving on the dumbbell
  • This is a great day to push for big, scary sets on all 3 movements
  • The less breaks we can take on the dumbbell, the more time we spend moving forward
  • Speed on the run is our second priority
  • These are less important because we’re always going to be moving on the runs, no matter the speed
  • If you’re confident in big sets on the bell under fatigue, run a little faster
  • If you know you’re going to need some more time before getting back on the bell for a big set, run slower to help you recover for the weighted movement

Dumbbell Movements


  • One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder
  • This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements
  • Holding it here also allows you to ideally not have to stop moving

Hang Clean and Jerks

  • On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works
  • To help you hold on, don’t think of it as one big set
  • Approach the 30 reps as 3 sets of 5 on each arm, as we’re required to switch sides every 5 reps
  • If you need to break, take one break at the halfway point (15 rep mark)


  • Switching on the floor is slower, but can help you stay steadily moving forward
  • Switching hands in the air is definitely faster, but can be more taxing on the lungs
  • Just like the clean and jerks, try to minimize your breaks here
  • If you need to take some quick breaks, consider the following:
  • 1 Set: 30
  • 2 Sets: 15-15
  • 3 Sets: 10-10-10 or 12-10-8


  • An important thing that will help you stay composed on all the dumbbell movements (and the runs) is to control the rhythm of your breath
  • Make sure to breathe out at the top of each movement – as focusing on your breathing will allow you to hang on for longer sets



  • 500 Meter Row
  • 800 Meter Bike Erg
  • 28/20 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike


    [honeypot level]


    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]