12/11/2025

Sparky

AFFILIATE COMPETE (RX+)

30x50ft Shuttle Run

120/90 Calorie Row

30x50ft Shuttle Run

FREEDOM (RX)
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)

INDEPENDENCE:
20x50ft Shuttle Run
80/64 Calorie Row
20x50ft Shuttle Run
(Score is time)

LIBERTY:
15x50ft Shuttle Run
60/48 Calorie Row
15x50ft Shuttle Run
(Score is time)

• Target Time: 13:00–15:00

• Time Cap: 24:00

Accessory

3-4 sets:

10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality

*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Landmine Press
Landmine Twist
Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row