FOR TIME
wheelbarrow weight:
time cap: 11 min
The handstand walks are advanced gymnastics and the wheelbarrow push/pull loads are beyond advanced thresholds, making this an Rx-level workout despite the otherwise straightforward structure.
How we determine the levelThis is a moderate-length, high-output workout with built-in rest, but the heavy wheelbarrow segments and skill-dependent handstand walks prevent an all-out sprint. The total volume and mixed modalities fit a fastest-sustainable-pace effort where athletes stay aggressive but controlled to avoid blowing up.
8–12 minutesWorkouts from the 2026 Syndicate Crown in Knoxville, TN
Complete as fast as possible of d-ball squat cleans, box jump overs, echo row calories, and burpees to target.
3 rounds for time of 400m runs, GHD sit-ups, and rope climbs, with legless rope climbs each round.
Complete as fast as possible: 3-6-9-12-15 deadlifts, with a 50-foot front rack lunge after each set.
