5/23/2025

Forrest

Affiliate Compete (RX+)

2 sets:

300/250m Row

15 Front Squats (115/85)

100 Double Unders

15 Shoulder to Overhead (115/85)

100 Double Unders

15 Thrusters (115/85)

300/250m Row

-rest 5:00 between sets-

Freedom (RX'd)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-

Independence
2 Sets:
250/225m Row
15 Front Squats (75/55)
60 Double Unders
15 Shoulder to Overhead (75/55)
60 Double Unders
15 Thrusters (75/55)
250/225m Row
-rest 5:00 between sets-

Liberty
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-

• Target time each set: 8:00-10:00

• Time cap each set: 12:00 (29:00 overall time cap)

Rope Climbs

Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand

Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand

Level 3:
Odd Minute: 12 V-Ups
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 AMRAP
1, 2, 3, 4... Rope Climbs
400 meter run
(continue to add one rope climb each round)

Strict Pull-Ups

6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs