8/1/2025

The Ranch

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (16:00)
12/10 Calorie Air Bike (Or 15/12 Calorie Bike Erg)

6 Hang Power Cleans + 4 Push Jerks (50-60%)

Independence
Every 2:00 (16:00)
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)

6 Hang Power Cleans + 4 Push Jerks (50-60%)

Liberty
Every 2:00 (16:00)
6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)

6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)

• Target time each set: 1:10 -1:30

• Time cap each set: 1:30

Shock Method (Press)

“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.