10/30/2025
Frankenstein
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Teams of 2
120 Wall Balls (20/14)
80/64 Calorie Ski (OR Row)
40x50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14)
* Split reps as desired
Independence
Teams of 2
100 Wall Balls (20/14)
60/48 Calorie Ski (OR Row)
30x50ft Shuttle Run
60/48 Calorie Ski (OR Row)
100 Wall Balls (20/14)
Liberty
Teams of 2
60 Wall Balls (light)
50/40 Calorie Ski (OR Row)
20x50ft Shuttle Run
50/40 Calorie Ski (OR Row)
60 Wall Balls (light)
Target time: 20:00-22:00
Time cap: 25:00
Mayhem Mini Pump - Glutes
3 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 1:00-2:00 between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds