General Warm-Up
1:00 Machine of Choice
10 Cat-Cows (Slow and Deliberate)
8/8 Thread the Needle
8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each)
8 Kip Swings on the Bar
6 Strict Knee Raises
5 Inchworm Push-Ups
20 Plank Shoulder Taps (controlled, hips locked).
Specific Prep and Primer
2-3 Sets
5 Kipping Toe to Bar Progression (start knees to chest --building toward toes-to-bar rhythm)
2 Wall Walk to 10-20-30-inch mark depending on scale for the day.
8 Renegade Rows (form and mechanics focus)
Use this to confirm dumbbell load, wall walk standard, and toes-to-bar pacing before Sectional begins
For Completion
40:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Toes-to-Bar
Minute 3: 6 Shuttle Runs
Minute 4: 14 Renegade Rows
Minute 5: Choice Machine at Recovery Pace
Dumbbells: 2 x 50/35lb | 2 x 22.5/15kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 10-inch line
Score = Completion
Goals: Complete each work minute in under 45 seconds, using the remainder of each minute as active rest before the next station
Stimulus: Muscular Endurance / Midline and Grip Stamina
RPE: 6/10
Primary Objective: Consistent mechanics and effort at a six to seven RPE across all eight rounds, staying comfortably within the 45-second window for every work minute.
Secondary Objective: Keep all work sets unbroken across all eight rounds.
Level 2:
min 1: 2 Wall Walks 10in
min 2: 10 Toes-to-Bar
min 3: 6 Shuttle Runs
min 4: 10 Renegade Rows 35/25lb, 15/12kg
min 5: Choice Machine at Recovery Pace
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Level 1:
min 1: 2 Box Pike Wall Walks
min 2: 10 Hanging Knee Raises
min 3: 6 Shuttle Runs
min 4: 10 Renegade Rows 25/15lb, 12/7kg
min 5: Choice Machine at Recovery Pace
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Masters
min 1: 2 Wall Walks 20in
min 2: 10 Toes-to-Bar
min 3: 6 Shuttle Runs
min 4: 10 Renegade Rows 30/20lb, 14/9g
min 5: Choice Machine at Recovery Pace
Competitor:
min 1: 4 Wall Walks
min 2: 16 Toes to Bar
min 3: 6 Shuttle Runs
min 4: 16 Renegade Rows
min 5: Machine Recovery, Minimum 10/8 Calories
Dumbbells: 2 x 50/35lb | 2 x 22.5/15kg
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Travel / Hotel:
min 1: 3 Wall Walks,
min 2: 14 V-Ups
min 3: :45 Treadmill Run or 150m Run
min 4: 14 Renegade Rows 2 x 50/35lb, 22.5/15kg
Substitute 5 Inchworm Push-Ups for Wall Walks if no wall available
min 5: Active Recovery Walk or machine
4 Sets:
For Quality:
6/side Thread the Needle
:45 Sphinx Hold w/ Passive Breathing
6 Seated Thoracic Extension Over Foam Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
4 Sets
10 Dual Dumbbell Zottman Curls
50ft (15m) Dual Kettlebell Overhead Carry
Choice on Loads