6/24/2025

Orlando Squeeze

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (16:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)

Independence
Every 2:00 (16:00)
10/8 Calorie Bike
5 Power Snatches (50-60%)

Liberty
Every 2:00 (16:00)
8/7 Calorie Bike
6 Dumbbell Snatches (light)

• Target time each set: 50 seconds - 65 seconds

• Time cap each set: 1:15

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