7/16/2025

Redbeards Ghost

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

10 Rounds
10/8 Calorie Ski (Or Row)
3 Power Clean & Jerks (50-60%)

Independence
10 Rounds
8/7 Calorie Ski (Or Row)
3 Power Clean & Jerks (50-60%)

Liberty
10 Rounds
6/5 Calorie Ski (Or Row)
5 Dumbbell Power Clean & Jerks (light)

• Target time: 14-16 minutes

• Time cap: 18 minutes

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