11/5/2025

Duthie Park

Affiliate Compete (RX+)

1000/850m Row

25 Box Jumps (30/24)

25 Hang Power Cleans (185/125)

25 Box Jumps (30/24)

1000/850m Row

Freedom (RX'd)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row

Independence
850/775m Row
25 Box Jumps (20)
25 Hang Power Cleans (135/95)
25 Box Jumps (20)
850/775m Row

Liberty
500/450m Row
25 Box Step Ups (20)
25 Hang Dumbbell Power Cleans (light)
25 Box Step Ups (20)
500/450m Row

• Target time: 13:00-15:00

• Time cap: 18:00

Mini-Pump: Lower Pull

3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
* 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.

Barbell Good Mornings
Double Dumbbell Step Back Lunge - Farmers Carry