September 2025

Strength Part 1 – Bench Press (20 min) Every 3:00 × 5 sets Beginner: DB Floor Press (10 reps) Intermediate: 65–75% 1RM, 5 reps Advanced: 75–80% 1RM, 5 reps Strength Part 2 – Pull-Up + Triceps (20 min) E2MOM × 5: 6–10 Strict Pull-Ups (ring rows → assisted → weighted) 10–12 Banded Tricep Pushdowns

Workout (24 min) Teams of 2 – AMRAP 24 (I-Go-You-Go, each movement): 200m Run 15 Double-DB Deadlifts (50/35# ea) 12 Alt-Arm DB Hang Snatch (50/35#) 9 Burpee Over DBs Scaling: Beginner: 100–150m Run, 10 DB Deadlifts (light), 8 DB Hang Snatch (light), 6 Burpee Step-Overs Intermediate: Rx volume, lighter load Advanced: Unbroken DB sets, fast

Workout (12 min) AMRAP 12: 2 Wall Walks 10 Abmat Sit-Ups 14 DB Front Rack Step-Lunges (35/25# ea) Scaling: Beginner: Wall Walk to Plank → Abmat Sit-Ups → Bodyweight Lunges Intermediate: Wall Walk to HS Hold → Abmat Sit-Ups → DB Lunges (lighter) Advanced: Rx as written

Workout (12 min) AMRAP 10: 5 Pull-ups 10 Push-ups 15 Air Squats Beginner: 5 ring rows, 6 incline push-ups, 12 squats Intermediate: 5 jumping pull-ups, 8 push-ups, 15 squats Advanced: Rx as written

Strength Part 1 (20 min) Back Squat – Every 3:00 × 5 sets of 5 reps Beginner: Light barbell, tempo (30X1) 5×5 Intermediate: 65–70% steady Advanced: 70–75% 1RM, build weekly Strength Part 2 (14 min) Superset on 2:30 × 4 rounds: 8–10 Bulgarian Split Squats / leg 12–15 Glute Bridges / Hip Thrusts

Main Conditioning (20 min) Option A – Row Sprints 10×:30 on / :90 off (20 min cap) Beginner: 6–8 sprints @ ~80% effort Intermediate: 10 sprints consistent pace Advanced: 10 sprints aiming negative splits Option B – EMOM 20 Min 1: 12/10 cal bike Min 2: 200m run Min 3: 12/10 cal ski Min 4:

Strength Part 1 (Strict Press – 18 min) Every 2:30 × 5 sets – percentages based off Push Press 1RM: Set 1: 55% × 6 Set 2: 60% × 5 Set 3: 65% × 5 Set 4: 70% × 4 Set 5: 70–72% × 4 Notes: Beginners: Seated DB press (choose load for 8–10 solid

AMRAP 24 (Teams of 2, I-Go-You-Go each movement): 200m Run 15 Wall Balls (20/14#) 12 DB Deadlifts (50/35# ea) 9 Burpee Box Jumps (24/20”) Scaling Beginner: 100–150m run, 12 wall balls (14/10#), 10 DB DL (35/20# ea), 9 burpee step-ups (16–20”) Intermediate: Rx volume, scale box height to 20/16” Advanced: Rx as written, unbroken sustainable

Test Day 6 CrossFit:  A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm B. toes-bar details: reverse tabata, get at least 3 for 8 rounds/ 24 reps total

Same as Wednesday! If you already completed Wednesday’s test (5), come out for bonus work (see BTWB).