SoulFire and Ice 2026

Rx

For max reps

3:00-3:00-4:00/1:00 rest between

7 sync bar muscle ups

50 wall balls 20/14

-max reps bar facing burpees with any remaining time**

Intermediate

For max reps

3:00-3:00-4:00/1:00 rest between

6 bar muscle ups

50 wall balls 20/14

-max reps bar facing burpees with any remiaining time**

Scaled

For max reps

3:00-3:00-4:00/1:00 rest betwen

8 pull ups

40 wall balls 14/10

-max reps bar facing burpees with any remaining time**

At 3-2-1 Go!! athletes will go to the pull up bar and start bmu or pull ups.

RX will do sync bmu where the rep is credited at the top of the bmu with all 4 arms fully extended. Your partner may wait on top of the bar for your partner. Intermediate will do 6 bmu (not sync) where again, arms are at full extension at the top of the rep. Scaled will do 8 pull ups, the pull up is credited after both feet come back through the rig and your chin is over the bar. After the bar work is complete, athletes will move to the wall for wall balls. THe wall ball is credited when the athlete squats BELOW parallel with the ball and then throws the ball over the colored line and hitting the grey. Red line is 10' and the orange line is 9' 

When wall balls are complete, both athletes will move to the barbell and do as many bar facing burpees as possible with the remaining time. Round 1 is shared as needed, round 2 is sync and round 3 is shared as needed. Sync is both chests on the floor at the same time. 

For time

50 cal echo bike

Then

8 sync t2b

2-4-6-8-10 sync front squats 135/95

Then

50 cal echo bike

At 3-2-1 Go! Athletes will move to the echo bike and complete 50 calories. When 50 cals are finished, athletes will then move to the pull up bar and do 8 sync t2b where all 4 toes will make contact with the bar at the same time. After 8 sync t2b, athletes will then complete 2 sync front squats. The sync will be at the top of the front squat with knees and hips fully extended. You may squat clean your first front squat. When 8 sync t2b and 10 sync front squats are complete, both athletes will move to the bike for the final 50 calories, time is stopped when the bike monitor reads 50 cals

For time

40 cal echo bike

Then

10 sync hanging knee raises

2-4-6-8-10 sync front squats 95/65

Then

40 cal echo bike

At 3-2-1 Go! Athletes will move to the bike and complete 40 calories. When 40 cals is finished, athletes will move to the pull up bar and complete 10 sync hanging knee raises, the sync will be when all 4 knees are above hip crease at the same time. When 10 sync hanging knee raises are complete, athletes will move to the barbell and do 2 sync front squats. The rep will be credited when both athletes have squatted below parallel and stop at the top of the rep with knees and hips fully extended. Athletes will continue this until 10 sync knee raises and 10 sync front squats are complete. Then athletes will move to the echo bike for 40 calories. Time is stopped when the monitor reads 40 cals.

For time

50 cal echo bike

Then

10 sync t2b

2-4-6-8-10 Sync front squats 165/115

Then

50 cal echo bike 

*9:00 cap

At 3-2-1 Go! Athletes will move to the echo bike and complete 50 calories, switching as needed. When the bike reads 50 cals, both athletes will move to the pull up bar and complete 10 sync t2b. The sync t2b will be credited when all four feet touch the bar at the same time. After 10 sync t2b are done, both athletes will move to the barbells and complete 2 sync front squats. The front squat is credited when both athletes are at full extension at the top of the rep. Knees fully extended and hips extended. Then continue this with 4-6-8-10 reps with 10 sync t2b before each set. When 10 sync t2b and 10 sync front squats are complete, ahtletes will move to the echo bike and finish with 50 cal. Time is stopped when the moitor reads 50 cals.

For time

RX

3 rds

60-50-40 cal ski

100' dbl db farmers carry lunge 50/35

20-25-30  Partner Deadlift 275#

Intermediate

3 rds

60-50-40 cal ski

100' dbl db farmers carry lunge 50/35

20-25-30 partner deadlifts 225#

Scaled

3 rds

50-40-30 cal ski

100' dbl db farmers carry lunge 35/25

20-25-30 partner deadlifts 185#

At 3-2-1 Go! One athlete will start on the ski while one athlete stays on the start mat. Teams may switch as needed on the ski erg. Once the calories are reached, teams will move to the dumbbells for the lunge. Teams may split the 100' in any way but must do at least 25' before a switch. If any dumbbells end up on the same side as the deadlift barbell, you must bring them back to the ski erg side before starting the next round of ski. The lunges start behind the line and each rep is credited when the back knee makes contact with the floor and come to full extension before taking your next lunge.On the last lunge, both feet need to clearly be OVER the line. When 100' is achieved, athletes will then start the partner deadlifts and complete 20 reps in round one, then 25 in the second round and 30 in the third. The deadlifts will be credited when both athletes come to full extension with hips and knees extended and chest up and shoulders back. When 20 partner deadlifts are complete, both athletes will head back to the ski erg for the next round. Time will be taken after 30 deadlifts are done in the 3rd round and BOTH athletes run back to the start mat. This workout has a 13:00 time cap

For time

75 cal bike erg

100 double unders

40 ghd sit ups

6 rope climbs

40 ghd sit ups

100 double unders

75 cal bike erg

At 3-2-1 go, one athlete will start the cals on the bike while athlete 2 rests, you may switch as needed but there will be a mandatory tag out. Once 75 cals are reached, one athlete will move to the jump rope and begin double unders while athlete 2 remains at the bike ready to tag in. The double unders while athlete reps are counted when the rope passes under the feet twice in one jump. When 100 double unders is finished, one athlete will start the ghd sit ups and one athlete will remain at the front of the bike. The ghd sit up is credited when both hands touch the floor and then touch the feet pads on the ghd, you must start your reps by touching those same feet pads. When 40 ghd sit ups are finished one athlete will start the rope climbs and one athlete waits in front of the ghd machine, ready to tag in. The rope climbs can be done legless or with feet, the rep will be credited when the athlete touches the orange tape at the 15' mark. After 6 rope climbs are finished, the athletes will then go back through the list following the same rep scheme and tag out positions as the first way through. Time is when BOTH athletes are on the start/finish mat

For time 

75 cal bike erg

150 double unders

50 ghd sit ups

10 rope climbs

50 ghd sit ups

150 double unders

75 cal bike erg 

At 3-2-1 go, one athlete will start the cals on the bike while athlete 2 rests, you may switch as needed but there will be a mandatory tag out. Once 75 cals are reached, one athlete will move to the jump rope and begin double unders while athlete 2 remains at the bike ready to tag in. The double unders while athlete reps are counted when the rope passes under the feet twice in one jump. When 150 double unders is finished, one athlete will start the ghd sit ups and one athlete will remain at the front of the bike. The ghd sit up is credited when both hands touch the floor and then touch the feet pads on the ghd, you must start your reps by touching those same feet pads. When 50 ghd are finished one athlete will start the rope climbs and one athlete waits in front of the ghd machine, ready to tag in. The rope climbs can be done legless or with feet, the rep will be credited when the athlete touches the orange tape at the 15' mark. After 10 rope climbs are finished, the athletes will then go back through the list following the same rep scheme and tag out positions as the first way through. Time is when BOTH athletes are on the start/finish mat