4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (50/35) *Scale to 35/25lbs
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups *Scale to Burpee Pullups

Competitor Target time: 13 min

Cap: 20 min


Back Squat:
10 reps @ 60%
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
* Rest as needed between sets *

Front Squat:
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
* Rest as needed between sets *
* Super Set with 50 Ft Sled Push Sprint if desired


Barbell Deadlift
5 sets: 12 reps; increasing across sets
*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Elevated Heel Goblet Squat
4 sets: 15 reps; moderate weight
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Barbell Romanian Deadlift
4 sets: 15 reps; moderate weight
*Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.

DB Walking Lunges + DB Stepback Lunges
2 sets:
30 yard walking Lunges
-rest as needed-
DB Stepback Lunges (number of reps should be equal to same amount of steps on each leg to complete forward walking lunges and should be done in place, not traveling)

*Ex.: If it takes a total of 30 lunges steps to cover 30 yards, perform 30 stepback lunges (in place) to match after resting.

*Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Dumbbells can be held in any fashion.

Seated Barbell Calf Raise
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that
you can pass below parallel to the floor with the heels. Drive through the big
toe at extension.
If needed. Use dumbbells on
the knees to load this movement *Make sure that platform you have toes on will
not flip when loading on edge

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