5/7/2025

Cal Naughton Jr

Affiliate Compete (RX+)

14:00 AMRAP

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-

Freedom (RX'd)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

Independence
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-

Liberty
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Inchworms-

• Target Meters: 2200/1800+ (300/250m each set)

• Minimum Meters before scaling: 1800/1500m (250/215m each set)

Rope Climbs

Strength Option - 8 minute EMOM
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand

Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand

Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs


Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute.
Minute 1: 1 Legless Rope Climb
Minute 2: 40 double-unders
Minute 3: 3 Rope Climbs (not legless)
Minute 4: 40 double-unders
Minute 5: 1 Legless Rope Climb etc…

Strict Pull-Ups

6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]
Even Minute: 20 Banded Lat Pull Downs