2/12/2025

Deadwood

Affiliate Compete (RX+)

Every 2:30 (7 sets)

15/12 Calorie Air Bike

3 Power Snatch (singles, build in weight)

Freedom (RX'd)
Every 2:30 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)

Independence

Every 2:30 (7 sets)
10/8 Calorie Air Bike
3 Power Snatch (singles, build in weight)

Liberty
Every 2:30 (7 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)

• Target time each set

  Air Bike: Sub 45 seconds

  Power Snatch: Sub 25 seconds

• Time cap each set

  50 seconds

  30 seconds

Gymnastics: Handstand Pushups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold

Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.