Freedom WOD Classes

Warm Up: 7 Mins
2:00 PVC R.O.M
35 Banded Pull Aparts
35 Banded Tricep Extensions
500 / 400 M Row

Strength: 15 Mins
Strict Press – 5 min warm up
10-8-6-6 – 10 mins
10@~72%
8@~77%
6@80+%
6@80+%

Mobility: 5 Mins
2:00 / Side Roll Chest or Posterior Shoulder

Home WOD: 13 Min Cap
3 Rounds For Time:
15 Push Press (95/65) OR 10 / Side Single Arm DB Push Press
200 M Run
15 Hand Release Push Ups
200 M Run

Metcon: 13 Min Cap
3 Rounds For Time:
15 Push Press (95/65)
250 / 200 M Row or .3 Bike
15 Hand Release Push Ups
250 / 200 M Row or .3 Bike

Elite Competition Class

Gymnastic Skill
Not for Time:
5-4-3-2-1:
Strict Ring Muscle-Ups
After each set, 50′ Zig Zag Handstand Walk O-Course

STRICT RING MUSCLE-UPS SUBS

• Reduce Reps (1-2 Per Round)
• Strict Banded Ring Muscle-up Drill (3x Reps) Video

Gymnastic Capacity
AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – Burpee Box Jump Overs, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Burpee Box Jump Overs, Max Bar Muscle-Ups

Speed Intervals
On the 3:00 x 5 Rounds:
100m Shuttle Run
100m Wreckbag Shuttle Run (70/50)
100m Shuttle Run

*Each run is 50m out, 50m back (300m total per round).

Conditioning
“Goodie Bag”
1 Round:
800m Run
60/40 Calorie Erg Bike
40 Toes to Bar
200m Wreckbag Run (100/70)
40 Box Step-Ups with Wreckbag (100/70) (24″/20″)
60/40 Calorie Erg Bike
800m Run

STRATEGY

FIRST BIKE AND RUN

• The goal of the opening two stations is to set yourself up for a strong middle portion to the workout
• Come out at a controlled pace that allows you to thrive through the toes to bar and wreck bag movements
• A fast pace here can easily be lost with a lot of rest on stations 3-5

TOES TO BAR

• The toes to bar only happen once in this workout
• This potentially allows you to get a little more aggressive through these 40 reps

WRECK BAG MOVEMENTS

• The goal of the Wreck Bag movements is to simply keep moving forward
• The run will likely be more manageable than the box
• Focus on one step-up at a time and look to hold onto the bag for as long as possible
• Use switching legs each rep as an incentive to keep going

SECOND RUN AND BIKE

• Coming off the step-ups with heavy legs, the inital speed on the bike will likely be a little slower than the first bike
• After some “”recovery time””, look to settle into somewhere around the speed you held on the first 60/40 calories
• With the end of the workout nearing, hold as close to your inital pace as possible for the remainder of work

Barbell Bench Press
5 Supersets:
30 Heavy Rope Double-Unders
5 Barbell Bench Press – start ~60% and build each set
Rest as needed between sets.

Dumbbell Bench Press
1 Set for Max Reps (70’s/50’s)

Immediately following:
100 Banded Pull-Aparts

Performance Power Training

Pre-Flight: Block pulls, and finish with a quick burn of farmer carry and sprints

Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: DL Block pulls 4” vs bands
Max 1
AMRAP @80%

GainCity:
4x
15 BB Rows AHAP https://youtu.be/M-YyxF3DCGU
8 GHR https://youtu.be/0BXRPyRjf8o (video shows banded as a scaling option. Can also be done on the floor)

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Afterburner:
5 mins Max Rounds: https://youtu.be/xV9E7HkbyQI (video is an example only. Does NOT show the correct length or scheme).
HEAVY DB Farmer Carry
*50ft down, 50ft back
Shuttle Sprint
*50ft down and back, twice.
**Carry heavy DB’s 50ft, turn around and come back. Immediately put the DB’s down and sprint the same 50ft distance down and back twice (200ft total).