10/22/2025

Fighting Illini

Affiliate Compete (RX+)

8:00 AMRAP

50/40 Calorie Row

Max Rounds

15 Push Ups

15 Toes to Bar

-rest 4:00-

8:00 AMRAP

50/40 Calorie Row

Max Rounds

10 Burpee Over Bar

10 Overhead Squats (95/65)

Freedom (RX'd)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)

Independence
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Push Ups
10 Toes to Bar
-rest 4:00-
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Burpee Over Bar
10 Overhead Squats (65/45)

Liberty
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Dumbbell Bench Press
10 Hanging Knee Raises
-rest 4:00-
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Up Downs
10 Dumbbell Front Squats (light)

• Target number of Rounds each set: 4+ Rounds

• Minimum number of Rounds before scaling: 2.5 Rounds

Sandbag Front Hold

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held