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Weekly Program Preview CW 38 · 09.14 – 09.20

CrossFit 40477 10 de septiembre de 2026, 8:36

Weekly Program

CW 38 · 09.14 – 09.20

Dear community, here comes your weekly overview!

A strong week with heavy barbells and a lot of gymnastics strength ahead of you.

Monday opens with a heavy complex — Deadlift, Power Clean & Shoulder to Overhead — followed by 7 rounds of heavy Deadlifts and Strict Handstand Push-Ups. Keep the deadlifts unbroken and treat the walk to the wall as your rest.

Tuesday is the long grind of the week: Row, Burpee Box Jump Overs & Dumbbell Snatches. Use the first row to set a pace you can repeat — the athlete who never really stops wins this one.

Wednesday brings 40-30-20-10 Wall Balls & Toes-to-Bar, and afterwards you'll build to a heavy 3-rep Back Squat on tired legs. If you tested your triple back in July, this is your chance to chase it.

Thursday starts with handstand skill work, then sprint intervals of 400 m runs and Hang Power Cleans — arrive at the bar ready to cycle 12 unbroken reps.

Friday pairs Tempo Bench Press with the benchmark "Strict Cindy" — 20 minutes of strict pull-ups, push-ups and air squats. Pick a strict pulling option you can sustain for the full 20:00.

Saturday is a partner workout: one of you bikes while the other works through GHDs, Lateral Burpees and Power Snatches. Sunday closes the week steady with 10 rounds of running, front rack lunges and handstand walks.

Have a great week of training! 💪

🇩🇪 Deutsche Version anzeigen

Liebe Community, hier kommt euer Wochenüberblick!

Vor euch liegt eine starke Woche mit schweren Hanteln und viel Gymnastics-Kraft.

Der Montag startet mit einem schweren Komplex — Deadlift, Power Clean & Shoulder to Overhead — gefolgt von 7 Runden aus schweren Deadlifts und Strict Handstand Push-Ups. Haltet die Deadlifts unbroken und nutzt den Weg zur Wand als eure Pause.

Der Dienstag ist der lange Grind der Woche: Rudern, Burpee Box Jump Overs & Dumbbell Snatches. Findet auf dem ersten Row ein Tempo, das ihr wiederholen könnt — hier gewinnt, wer nie wirklich stehen bleibt.

Der Mittwoch bringt 40-30-20-10 Wall Balls & Toes-to-Bar, und im Anschluss baut ihr auf müden Beinen einen schweren 3er-Back-Squat auf. Wer seinen Triple im Juli getestet hat, kann ihn jetzt jagen.

Am Donnerstag steht zuerst Handstand-Skill an, danach Sprint-Intervalle aus 400-m-Läufen und Hang Power Cleans — kommt so an die Stange, dass ihr die 12 Wiederholungen unbroken durchziehen könnt.

Der Freitag kombiniert Tempo Bench Press mit dem Benchmark „Strict Cindy" — 20 Minuten Strict Pull-Ups, Push-Ups und Air Squats. Wählt eine Strict-Pulling-Variante, die ihr die vollen 20:00 durchhaltet.

Der Samstag ist ein Partner-Workout: Eine:r fährt Bike, während die andere Person GHDs, Lateral Burpees und Power Snatches abarbeitet. Der Sonntag schließt die Woche ruhig ab — 10 Runden aus Laufen, Front-Rack-Lunges und Handstand Walks.

Viel Spaß beim Training! 💪

CrossFit

Workout Types — the day’s stimulus

SprintAll-out and short — move aggressively from the first rep and hold on.

SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).

GrindLonger and relentless — settle into a strong pace and grind through the fatigue.

Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.

ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.

Monday09.14

Deadlifts & Strict Handstand Push-Ups

Challenge

Strength / Skill

Every 1:30 (5 sets): 3 Deadlifts + 2 Power Cleans + 1 Shoulder to Overhead. Start moderate and build to heavy. Score: Heaviest Weight.

Workout — Freedom (RX)

7 Rounds for Time:
7 Deadlifts (125/85 kg)
7 Strict Handstand Push-Ups

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Banded Shoulder Distraction + 1:00 Active 90/90 Stretch.

Optional Accessory

Tabata (8 sets · 4:00): :20 Banded Face Pulls / :10 rest (no extra rest between sets). Scored by total reps.

Demos: Scap Push Up · Samson Lunge

Tuesday09.15

Row, Burpee Box Jump Overs & DB Snatches

Grind

Strength / Skill

No Strength today — the long grind is the day's work.

Workout — Freedom (RX)

For Time (23:00 cap):
75/60 cal Row
25 Burpee Box Jump Overs (60/50 cm)
50 Alternating Dumbbell Snatches (22.5/15 kg)
25 Burpee Box Jump Overs (60/50 cm)
75/60 cal Row

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Overhead Squat on Wall + 1:00 Pigeon Pose on Box (each).

Optional Accessory

"HOLDING JT" — accumulate 1:30, then 1:00, then :30 of each: Handstand Hold, Plank Hold (elbows), Top of the Ring Dip Hold. Complete in order, break as needed.

Demos: Deadbug · Glute Bridge · Up Down · Bird Dog

Wednesday09.16

Wall Balls & Toes-to-Bar

Pain Cave

Strength / Skill

Post-Workout — on a 15:00 clock: build to a Heavy 3-Rep Back Squat (squatting on tired legs). Score: Weight.

Workout — Freedom (RX)

For Time (14:00 cap):
40-30-20-10
Wall Balls (9/6 kg)
Toes to Bar

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 5:00 clock: 1:00 Foam Roll Quads (each) + 1:00 Foam Roll Hamstrings (each) + 1:00 Cobra Stretch.

Optional Accessory

3–4 sets: 10 Single Dumbbell Bulgarian Split Squats (each side) @ RPE 7 + 15 Single Dumbbell Weighted Hip Thrust @ RPE 7. Rest 1:00 between sets.

Demos: Glute Bridge Marches · Banded Pull Aparts · Hollow Rocks · Kip Swings

Thursday09.17

Runs & Hang Power Cleans

Sprint

Strength / Skill

Skill — on a 10:00 clock: Handstand Walk, Handstand Hold & Overhead Stability Work (RPE 6, tiered by level). No Measure.

Workout — Freedom (RX)

Every 3:30 (5 sets):
400 m Run
12 Hang Power Cleans (60/42.5 kg)

Scored by slowest set

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Forearm Smash (each) + 1:00 Banded Hamstring Stretch + 1:00 Lacrosse Ball Calves (each).

Optional Accessory

For Completion — accumulate 3:00 of Deadhang Hold from the pull-up bar or rings.

Demos: Box Pike Walk · Banded Pull Apart · Plank Shoulder Taps

Friday09.18

"Strict Cindy"

Steady

Strength / Skill

Every 2:00 (4 sets): 5 Tempo Bench Press (:03 negative + :01 pause at the bottom). Start light-moderate (RPE 6) and build in small jumps. Score: Heaviest Weight.

Workout — Freedom (RX)

"STRICT CINDY" — 20:00 AMRAP:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Scored by Rounds + Reps

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Lacrosse Ball Shoulders (each) + 1:00 Lacrosse Ball Pec (each).

Optional Accessory

For Completion: 500 m Row @ RPE 6, rest 1:00, then 4 × 250 m Row @ RPE 8–9 with :30 rest between each.

Demos: Banded Pull Apart · Scap Pull Ups · Dynamic Squat Stretch · Samson Lunge · DB Floor Press · Single Arm DB Row · Elevated Push Up

Saturday09.19

Partner: Bike vs. GHDs, Burpees & Snatches

Challenge

Strength / Skill

No Strength today — partner workout only.

Workout — Freedom (RX)

Teams of 2 (32:00 cap):
Partner 1: 8,000 m Bike Erg (or 250/200 cal Air Bike)
Partner 2: 8 sets (each) of:
15 GHDs
10 Lateral Burpees Over Bar
5 Power Snatches (70/47.5 kg)
*P1 bikes while P2 completes a set — after a full set, partners switch. If either station finishes, both partners work to finish the remaining work (rest/work).

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Breakdancer Stretch (each) + 1:00 Wall Assisted Shoulder Opener (each).

Optional Accessory

3–4 sets: 30 Banded Face Pulls + 30 Banded Tricep Extensions. Rest as needed. Keep the band tension easy and move fast (superset).

Demos: Deadbug · Plank

Sunday09.20

Runs, Front Rack Lunges & Handstand Walks

Steady

Strength / Skill

No Strength today.

Workout — Freedom (RX)

10 Rounds for Time (30:00 cap):
200 m Run
15 m Single Dumbbell Front Rack Walking Lunge (22.5/15 kg)
7.5 m Handstand Walk

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Couch Stretch (each) + 1:00 Banded Shoulder Distraction (each).

Optional Accessory

For Quality — accumulate 3:00 in a Front Rack Sandbag Hold @ RPE 8 (rest as needed between drops). Options: any heavy odd object, Double Dumbbell Front Hold or a kettlebell.

Demos: Banded 7s · Plank Shoulder Taps · Pike Hold (Feet on Box)

Specialty Classes

Gymnastics: Tuesdays focus on inversion control and strict pressing strength — headstand leans and controlled kick-ups, building strength, confidence, and control upside down. Thursdays focus on gymnastics conditioning — practicing gymnastics movements under fatigue while maintaining good movement quality. Full program and supporting videos are on BTWB.

Weightlifting & Strength Class: full programming, loads & accessories are on BTWB.

CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)

Newsletter: Committed Club August & Re-Cap PB Day Relay

CrossFit 40477 8 de septiembre de 2026, 15:20

CrossFit 40477

Newsletter

Committed Club · August 2026

Committed Club — August 2026 🏋️

Hallo zusammen,

Der August ist im Kasten – und er hat sich vom Sommer nicht bremsen lassen: 178 von euch haben es diesen Monat in den Committed Club geschafft, und die 20+-Crew ist auf 18 Mitglieder gewachsen. Starker Monat, starke Community.

Findet euren Namen unten im August-Ranking. Jede Session zählt – egal ob 6 oder 30 Mal. Coaches sind mit einem * markiert – ja, die zählen wir jetzt auch mit.

54 dabei

6–8 Buchungen

Alexander S. (8) · Alexandra M. (8) · Alexandra T. (8) · Altiola B. (8) · Boris M. (8) · Christina U. (8)* · Constanze O. (8) · Filipe F. (8) · Guest 1. (8) · Jennifer S. (8) · Joseph R. (8) · Julian K. (8) · Kevin E. (8) · Michaela C. (8) · Pablo P. (8) · Reinhard O. (8) · Simon T. (8) · Steffen L. (8) · Viktor K. (8) · Bernd O. (7) · Brigitte S. (7) · Christine B. (7) · Jan W. (7) · Leonie W. (7) · Lishir I. (7) · Lorenzo C. (7) · Lyaysan I. (7) · Martin S. (7) · Matthias K. (7) · Mike V. (7) · Nicolas R. (7) · Nils U. (7) · Sascha S. (7) · Susanne C. (7) · Yves B. (7) · Annika B. (6) · Barbara S. (6) · Christina P. (6) · Daniela G. (6) · Dornaz E. (6) · Imanuel R. (6) · Jonathan K. (6) · Kseniia P. (6) · Li Z. (6) · Malte U. (6) · Max B. (6) · Roman A. (6) · Roy P. (6) · Saeed V. (6) · Sebastian P. (6) · Taha Y. (6) · Thilo B. (6) · Thomas G. (6) · Tobias S. (6)

28 dabei

9 Buchungen

Andrea D. (9) · Angy R. (9) · Annika K. (9) · Christian D. (9) · Daniela L. (9) · Dennis P. (9) · Elena S. (9) · Elfi K. (9) · Gerardo I. (9) · Gina V. (9) · Jan U. (9) · Jasmin K. (9) · Jaspar W. (9) · Johannes K. (9) · Lisa E. (9) · Madeleine G. (9) · Nadine W. (9) · Nicholas M. (9) · Nicole H. (9) · Paschalis K. (9) · Philip G. (9) · Philipp A. (9) · Ran D. (9)* · Roman S. (9) · Sabine O. (9) · Valentina C. (9) · Valentina O. (9) · Vanessa J. (9)

39 dabei

10–13 Buchungen

Anika L. (13)* · Annabell S. (13) · Christina B. (13) · Claudio G. (13) · Fiona S. (13) · Niklas W. (13)* · Pascal P. (13) · Pia H. (13) · Raphael B. (13) · Ricardo Z. (13) · Aileen R. (12) · Anna H. (12) · Elena R. (12) · Ernest D. (12) · Marlen P. (12) · Patric G. (12) · Walid M. (12) · Graham A. (11) · Hans-Ulrich S. (11) · Jule B. (11) · Kai U. (11)* · Lukas P. (11) · Marc S. (11) · Matthias T. (11) · Steffen R. (11) · Yeter F. (11) · Andre A. (10) · Annika F. (10) · Benedikt J. (10) · Henrik H. (10) · Jan H. (10) · Jan P. (10) · Julia B. (10) · Larissa J. (10) · Le B. (10) · Max Z. (10) · Michael V. (10) · Sascha G. (10) · Yannick H. (10)

9 dabei

14 Buchungen

Alexander B. (14) · Anastasia T. (14)* · Andrea T. (14) · David S. (14) · Jasmin G. (14) · Marcel L. (14) · Maxine S. (14) · Philip D. (14) · William T. (14)

30 dabei

15–20 Buchungen

Antonia M. (20) · Paula W. (19) · Skylar V. (19) · Amr A. (18) · Mike D. (18) · Nina V. (18) · Claudius T. (17) · Marcel L. (17) · Verena R. (17) · Belma M. (16) · Camila M. (16) · Henning B. (16) · Isabelle K. (16)* · Isehldinn S. (16) · Jakob R. (16) · Jordan C. (16)* · Katharina B. (16) · Paul S. (16) · Anna B. (15) · Bastian N. (15) · Carina F. (15) · Carina S. (15) · Christian B. (15) · Jan G. (15) · Julia D. (15) · Lars H. (15) · Maria D. (15) · Penny T. (15) · Ricardo F. (15) · Sophia H. (15)

18 dabei

20+ Buchungen

Carsten C. (31)* · Akino M. (30) · Christine R. (29) · Jahson A. (29) · Sonja K. (29) · Enrico T. (28)* · Ivor N. (27) · Alona S. (26) · Nica S. (26) · Johanna T. (23) · Carina B. (22) · Daniel M. (22) · Tino H. (22) · Aljona P. (21) · Justus D. (21) · Justus R. (21) · Leon J. (21) · Tristan W. (21)

Die Challenge läuft

🏆 So kommst du aufs Podium

Zur Erinnerung: Der 3-Monats-Commitment-Award (August – September – Oktober) läuft bereits!

Deine Punkte sind einfach dein Durchschnitt an Buchungen über die drei Monate – und du trittst innerhalb deiner eigenen Mitgliedschaftsgruppe an (Health, Fitness oder Performance), in je drei Bändern: Starter, Builder und Elite. Egal also, ob du zweimal pro Woche oder täglich trainierst – ein Podium ist in Reichweite.

Die Top 3 jedes Bandes gewinnen einen Gutschein: 5 € (Starter) · 10 € (Builder) · 15 € (Elite) – auf Anfrage für Mitgliedschaften einlösbar.

Der August ist deine erste Wertung der Challenge. Noch zwei Monate – Konstanz gewinnt, nicht der eine große Monat.

22. August · Bridgerunners

📸 Vom PB Day

Unsere #pempelforce Staffel (großes Team-Foto oben), v.l.n.r.: Anastasia, Simon, Julia, Sven, Aileen, André. 💥

Fotos: Hanniel – aufgenommen beim PB Day am 22. August (BRIDGERUNNERS). Beim Teilen bitte das Copyright beachten und @hannielhu (Instagram) als Credit angeben.

Wir sehen uns in der Box! 🚀

Beste Grüße, euer CrossFit 40477 Team

🇬🇧 Read in English ▼

Committed Club — August 2026 🏋️

Hi everyone,

August is in the books – and it didn't slow down for summer: 178 of you made the Committed Club this month, and the 20+ crew grew to 18 members. Strong month, strong community.

Find your name in the ranking above. Every session counts, whether you made it 6 times or 30. Coaches are marked with a * – yes, we count them too now.

The challenge is on

🏆 How to win

Reminder: the 3-Month Commitment Award (August – September – October) is already running!

Your points are simply your average bookings across the three months – and you compete within your own membership group (Health, Fitness or Performance), in three bands each: Starter, Builder and Elite. So whether you train twice a week or every day, there's a podium within reach.

The Top 3 of every band win a voucher: €5 (Starter) · €10 (Builder) · €15 (Elite) – redeemable for memberships upon request.

August is your first score of the challenge. Two months to go – consistency wins, not one big month.

See you in the gym! 🚀

Best, Your CrossFit 40477 Team

CrossFit 40477 · Schwerinstr. 17 · 40477 Düsseldorf

Fragen? Schreibt uns gerne eine E-Mail an team@crossfit40477.de

Website · Kursplan · Instagram

Preview Program 09.07 — 09.13.26

CrossFit 40477 4 de septiembre de 2026, 10:34

Weekly Program

CW 37 · 09.07 – 09.13 (Week 6 of current training cycle)

Dear community, here comes your weekly overview!

It's retest week! On Monday and Thursday you'll rebuild your heavy 8-rep Front Squat and Push Press and compare them to your baseline from early August — time to see what the cycle has done for you.

Beyond that, the week has plenty in store: Monday brings the benchmark "Daniel", Wednesday is the September Monthly Challenge (5,000 m partner row — pick your switch strategy wisely!), and on Friday we honor the fallen with the "9/11 343 Tribute" workout. The weekend closes with a partner row/kettlebell grinder on Saturday and a steady running & bodyweight piece on Sunday.

🎓 Sunday, Sep 6: CrossFit Intro Seminar — we need a few more of you!

On Sunday, September 6th, 9:00 am – 12:00 pm, our next CrossFit Intro Seminar takes place — for all new members and everyone who wants to become one!

In about three hours you'll learn what CrossFit is all about, how a class is structured, and how every movement can be scaled to your level. The focus is on the key movement patterns — Squat, Hinge, Push & Pull — capped off with a beginner-friendly Mini-WOD. Technique, safety, and fun come first: the perfect start, no experience needed. (Non-members 49 €, members 25 €.)

Important: we still need a few more sign-ups so the course can happen on Sunday — register via the RESAWOD app and spread the word to friends who want to give CrossFit a try. Coach Niklas is already looking forward to the course! 💪

All info at crossfit40477.de

📅 Save the Date

• Sep 13: Some of our members are racing the Ratingen Triathlon — come by and cheer them on! Event info

🇩🇪 Deutsche Version anzeigen

Liebe Community, hier kommt euer Wochenüberblick!

Es ist Retest-Woche! Am Montag und Donnerstag baut ihr euren schweren 8er-Satz im Front Squat und Push Press wieder auf und vergleicht ihn mit eurer Baseline von Anfang August — Zeit zu sehen, was der Zyklus gebracht hat.

Darüber hinaus hat die Woche einiges zu bieten: Der Montag bringt das Benchmark „Daniel", am Mittwoch steht die September Monthly Challenge an (5.000-m-Partner-Row — wählt eure Wechselstrategie klug!), und am Freitag ehren wir mit dem „9/11 343 Tribute"-Workout die gefallenen Einsatzkräfte. Das Wochenende schließt mit einem Partner-Grinder aus Rudern und Kettlebells am Samstag und einem ruhigen Lauf- & Bodyweight-Stück am Sonntag.

🎓 Sonntag, 6.9.: CrossFit Intro Seminar — wir brauchen noch euch!

Am Sonntag, den 6. September, von 9 bis 12 Uhr, findet unser nächstes CrossFit Intro Seminar statt — für alle neuen Mitglieder und alle, die es noch werden wollen!

In rund drei Stunden lernt ihr, was CrossFit ausmacht, wie eine Class abläuft und wie sich jede Übung auf euer Level skalieren lässt. Im Mittelpunkt stehen die wichtigsten Bewegungsmuster — Squat, Hinge, Push & Pull — und zum Abschluss gibt es ein einsteigerfreundliches Mini-WOD. Technik, Sicherheit und Spaß stehen im Vordergrund: der perfekte Einstieg, ganz ohne Vorkenntnisse. (Externe 49 €, Mitglieder 25 €.)

Wichtig: Damit der Kurs am Sonntag stattfinden kann, brauchen wir noch ein paar Anmeldungen — meldet euch gern über die RESAWOD-App an und erzählt es allen, die CrossFit einmal ausprobieren wollen. Coach Niklas freut sich schon auf den Kurs! 💪

Alle Infos auf crossfit40477.de

📅 Save the Date

• 13.9.: Einige unserer Mitglieder starten beim Ratingen Triathlon — kommt gerne zum Anfeuern vorbei! Infos zum Event

CrossFit

Workout Types — the day’s stimulus

SprintAll-out and short — move aggressively from the first rep and hold on.

SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).

GrindLonger and relentless — settle into a strong pace and grind through the fatigue.

Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.

ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.

Monday09.07

"Daniel"

Steady

Strength / Skill

On a 12:00 clock — build to a Heavy 8-Rep Front Squat (retest of your baseline from Aug 4). Score: Heaviest Weight.

Workout — Freedom (RX)

"DANIEL" — For Time:
50 Pull-Ups
400 m Run
21 Thrusters (42.5/30 kg)
800 m Run
21 Thrusters (42.5/30 kg)
400 m Run
50 Pull-Ups

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Banded Bicep Stretch (each) + 1:00 Banded Shoulder Overhead Distraction + 1:00 Spiderman Stretch (each).

Optional Accessory

Every 1:00 (10:00): 200/175 m Row.

Tuesday09.08

Wall Walks, GHDs & Max Box Jumps

Sprint

Strength / Skill

Skill — Every 1:00 (6:00): Min 1 — 1 Wall Walk + :20 Hold at the Top; Min 2 — 8 GHDs to Parallel or 8 Slow V-Ups. No Measure.

Workout — Freedom (RX)

2:00 AMRAP (6 sets):
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (60/50 cm)
-Rest 2:00 between sets-

Scored by Total Box Jumps

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Lacrosse Ball Shoulders (each) + 1:00 Lacrosse Ball Calves (each) + 1:00 Lacrosse Ball Feet (each).

Optional Accessory

2–3 sets: :30–1:00 Plank Hold (elbows) + :30–1:00 Right Side Plank Hold (elbows) + :30–1:00 Left Side Plank Hold (elbows). Rest 2:00 between sets.

Demos: Alternating V-Up · Alternate Bike Crunches · Inchworm Push Up · Plank Hold (Elbows) · Side Plank (Elbow) · Deadbug · Hollow Hold

Wednesday09.09

September Monthly Challenge: Team 5k Row

Challenge

Strength / Skill

No Strength today — the September Monthly Challenge is the day's work.

Workout — Freedom (RX)

"SEPTEMBER MONTHLY CHALLENGE"
In Teams of 2:
5,000 m Row*
*Partners must switch every even 250 m or 500 m for the entire 5k. 500 m switch = 5 turns each, 250 m switch = 10 turns each (2,500 m per athlete).

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Couch Stretch (each) + 2:00 Active Frog Stretch.

Optional Accessory

3 sets: 20 Ring Rows (rings set at armpit height) + 30 Push Ups. Rest 1:00 between sets.

Demos: Glute Bridge · Banded Pull Aparts · Inchworm Push Up

Thursday09.10

Double Unders & OH Walking Lunges

Sprint

Strength / Skill

On a 10:00 clock — build to a Heavy 8-Rep Push Press (retest of your baseline from Aug 6). Score: Heaviest Weight.

Workout — Freedom (RX)

Every 3:00 (5 sets):
50 Double Unders
50 ft (15 m) Single Arm Overhead Dumbbell Walking Lunge (22.5/15 kg)
50 Double Unders

Scored by slowest set

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Lacrosse Ball Forearms (each) + 1:00 Lacrosse Ball Calves (each) + 1:00 Banded Tricep Stretch (each).

Optional Accessory

Every 1:00 (8:00): :20 Max Strict Pull-Ups / :40 rest. Scored by Total Reps.

Demos: Single Dumbbell Walking Lunge · Banded Lateral Steps · Deadbug · Banded Pull Aparts · Waiter Walk

Friday09.11

"9/11 343 Tribute"

Grind

Strength / Skill

No Strength today — tribute workout only.

Workout — Freedom (RX)

"9/11 343 TRIBUTE" — 9 Rounds for Time:
11 Lateral Burpee Over Bar
3 Power Snatch (70/47.5 kg)
4 Overhead Squats (70/47.5 kg)
3 Bar Muscle Ups
In honor of the 343 firefighters who gave their lives on September 11, 2001.

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 2:00 Cobra to Prayer Stretch + 2:00 Bottom-of-a-Squat Hold (laying down, feet against the wall).

Optional Accessory

3–4 sets: 12 Goblet Spanish Squats @ RPE 8 + 12 Single Leg Weighted Hip Thrusts (each side) @ RPE 8. Rest 1:30 between sets.

Demos: Dynamic Squat Stretch

Saturday09.12

Partner: Row & Kettlebell Grinder

Grind

Strength / Skill

No Strength today — partner workout only.

Workout — Freedom (RX)

Teams of 2 · 25:00 AMRAP:
2,000/1,800 m Row
100 Kettlebell Swings (24/16 kg)
100 Kettlebell Box Step Ups (24/16 kg · 60/50 cm)
100 Kettlebell Swings (24/16 kg)
Max Distance Row in the remaining time
*Partner 1 works while Partner 2 rests — switch as needed the entire workout.

Scored by Total Meters

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Half Spinal Twist (each) + 2:00 Hamstring Stretch + 1:00 Pigeon Pose (each).

Optional Accessory

For Quality — accumulate 3:00 of Deadhang Hold from the pull-up bar (rest as needed; options: rings / ring-row hold, or heavy double-DB farmer-carry hold).

Demos: Half Spinal Stretch

Sunday09.13

Runs, Push Ups & Air Squats

Steady

Strength / Skill

No Strength today.

Workout — Freedom (RX)

For Time:
1,000 m Run
100 Push Ups
1,000 m Run
200 Air Squats
1,000 m Run

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Pec Stretch on the Ground (each) + 2:00 Foam Roll Calves + 2:00 Foam Roll Low Back.

Optional Accessory