5/27/2025

Repeat Workout 53

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
12:00 AMRAP
10-15-20-25….
Calorie Air Bike
25-50-75-100-125ft...
Sandbag Carry (100/75)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…

-Rest 3:00-

12:00 AMRAP
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
- Repeat from May 28, 2024 -

Independence
AMRAP 12:00
5-10-15-20….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (75/50) (OR Kettlebell Front Rack Carry (2x35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…

Liberty
AMRAP 12:00
4-8-12-16….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2x26/15))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)

  • Every 5ft of Carry and Sled = 1 rep

  • Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)

  • Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)

Mayhem Mini-Pump: Core

3 rounds:

30 Seated Oblique Twists with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1 minute between rounds-

Seated Oblique Twists with Med Ball
Isolateral DB Farmers Carry

CrossFit KGB