1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
6 min AMRAP
30 sec assault bike (mod pace)
3 Dumbbell Squats (light weight – build across)
3 Dumbbell Shoulder to Overhead (light weight – build across)
3 Dumbbell Thrusters (light weight – build across)
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Dumbbell Thrusters
*Build in pace on the bike*
“It’s Beginning to Look a Lot Like Christmas”
Freedom (RX’d)
Every 3:00 (8 sets)
15/12 Calorie Assault Bike (Or 12/10 Echo Bike)
10 Dumbbell Thrusters (50s/35s)
(KG Conv 22.5s/15s)
Independence
Every 3:00 (8 sets)
12/10 Calorie Assault Bike (Or 10/8 Echo Bike)
10 Dumbbell Thrusters (35s/25s)
(KG Conv 15s/10s)
Liberty
Every 3:00 (8 sets)
12/10 Calorie Bike Erg
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press (light)
Target time: 60-75 seconds
Time cap each set: 90 seconds
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
Every min (10 mins):3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with a 2-3 second negative)
- Advanced: Strict Pull-Ups + Negative
- Intermediate: Banded Strict Pull-Up + Negative
- Novice: Jumping Pull Up + Slow negative
- Beginner: Ring Row/Lat Pull Down (5-8 reps)
If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.