8/25/2025

Back Squat

Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

Strict Weighted Pull-Up

After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-

Throttle Up/Hammer Down

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Air Bike (or Bike Erg)
14 Bar Muscle Ups (or 28 Chest to Bar Pull-Ups)
24 Burpee Box Jump Overs (24/20)

Independence
30/24 Calorie Ski (or Row)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
@10:00
30/24 Calorie Air Bike (or Bike Erg)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)

Liberty
25/20 Calorie Ski
20 Jumping Pull Ups
15 Up Downs + Box Step Ups (20/16)
@10:00
25/20 Calorie Air Bike (or Bike Erg)
20 Ring Rows
15 Up Downs + Box Step Ups (20/16)

• Target time each set: 6:00-8:00

• Time cap each set: 8:00