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Monday 5am - 7:30pm Tuesday 5am - 7:30pm Wednesday 5am - 7:30pm Thursday 5am - 7:30pm Friday 5am - 6:30pm Saturday 7am - 12pm Sunday 8am - 11am

Rhapsody Fitness

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Charleston, SC
Rhapsody Fitness

THESE PEOPLE. THIS PLACE. PURE RHAPSODY.

10/07/2025

Wednesday 10/8/25

Gymnastics
Every 2:30 x 4 Rounds:
40-50% Strict Wall Facing
Handstand Push-Ups

-THEN-

“The Bullpen”
2 Sets:
AMRAP 6
8/10 Calorie Air Bike
8 Power Sn**ch (65/95)
2 Wall Walks
- Rest 3:00 -

10/06/2025

Tuesday 10/7/25

“The Great British Bake Off”
EMOM 30:
Minute 1: 9/12 Cal Row
Minute 2: 8 Dumbbell Burpee Box Step Overs (25/35)(20”/24”)
Minute 3: 50 Double Unders
Minute 4: 5 Power Cleans (125/185)
Minute 5: Rest

10/05/2025

Monday 10/6/25

Strength
Every 2:30 x 5 Sets:
2 Deadlifts @ 70% of 1RM
- Immediately Into -
10 Dumbbell Bench Press 8-9/10 RPE

-THEN-

“The Nine-Nine”
6 Sets
AMRAP 1:
5 Burpee Over Bar
8 Overhead Lunges (65/95)
Max Burpee Over Bar
- Rest 1:00 Between Sets -

10/04/2025

Sunday 10/5/25

Warm-Up:
AMRAP 8:
5 Roll and Reach
10 Air Squats
10 Walking Lunges
5 Inchworms
10 Medball Thrusters (light)

Accessory:
5 Rounds each, alternating with a partner
20 m Sandbag Bear-Hug Carry (heavy but unbroken)

Workout:
Teams of 2
Buy In: 50 Burpees (split)

4 rounds each (1:1)
200m Run
100’ Sandbag Lunges
10 Sandbag Squats

Buy Out: 100 Wall Balls (split)

10/03/2025

Saturday 10/4/25

“Spruce Knob”
Teams of 2
5 Rounds For Time:
Partner 1:
20 Alt. DB Sn**ches (35/50)
20 Single Dumbbell Box Step Ups (35/50)(20”)
Partner 2:
24/30 Calorie Row
*Switch when both are completed.

Mini Pump: Arms & Core
3 Sets:
15 V-Ups
- Rest 30 Secs -
10 Rotational Medball Throw (each side)
- Rest 30 Secs -
10 Single-Arm Dumbbell Overhead Extensions (both arms same time)
- Rest 30 Secs -
20 alternating Zottman Curl (10 each side)
- Rest 1 minute between sets -

10/02/2025

Friday 10/3/25

Strength
Every 1:30 x 8 Sets:
1 Clean and Jerk
@ 70-85% 1RM Clean and Jerk

-THEN-

“Old Speck Mountain”
For Time:
28-24-20-16-12
Toes to Bar
7-6-5-4-3
50’ Shuttle Run

10/01/2025

Thursday 10/2/25

“Mount Mitchell”
10 Rounds For Reps:
:30 Max Effort Burpees
- Rest 30 Seconds -
:30 Max Effort Meter Row
- Rest 30 Seconds -

-THEN-

Core Work
3 Sets:
:45 Single Arm Plank Right Arm
10 Straight Arm Standing Russian Twists with KB
:45 Single Arm Plank Left Arm
10 Straight Arm Standing Russian Twist with KB

09/30/2025

Wednesday 10/1/25

Strength
Every 2:15 x 6 Sets:
Back Squat
3-2-1, 3-2-1 @ 78-88-93%,
then back to 83-88-93%

On A 6 Minute Clock:
Post: 3 sets of 10 Chin-Ups
(weighted or tempo)

-THEN-

“Roan High Knob”
2 Sets:
AMRAP 6:
8 Kipping Chest to Bar Pull-Ups
16 Wall Balls (14/20)
32 Double Unders
- Rest 2:00 Between Sets -

09/29/2025

Tuesday 9/30/25

Strength
Every 2:15 x 6 Sets:
3-2-1, 3-2-1 @ 78-88-93%
Deficit Deadlift
*Deficit = Standing on 2-3” plates

On A 5:00 Clock:
Post: 3 Sets of 10 Dumbbell Seesaw Press

-THEN-

“Brasstown Bald”
5 Rounds:
15/20 Calorie Air Bike
12 DB/KB Deadlifts (50/70)
100’ DB/KB Farmer Carry (50/70)

09/28/2025

Monday 9/29/25

Gymnastics
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring/Bar Muscle Ups

Even minute: 30 seconds max effort banded lat pull downs

-THEN-

“Mount Rogers”
10 Box Jump Overs (20”/24”)
10 Thrusters (65/95)
20 GHD Sit-Ups
10 Box Jump Overs
10 Thrusters
20 Burpees Over Bar
10 Box Jump Overs
10 Thrusters
20 GHD Sit-Ups
10 Box Jump Overs
10 Thrusters

09/27/2025

Sunday 9/28/25

“Mayhem Racing”
Warm-Up:
2 minute Ski or Row (easy)
6/side World’s Greatest Stretch
5/side Dumbbell Suitcase Deadlifts
10 PVC pass-throughs

Workout:
Teams of 2
6 Rounds Each
AMRAP 3 minutes:
250m Ski/Row
20 Alternating Dumbbell Sn**ches (35/50)
- In Remaining Time -
Max Burpees over Dumbbell

*Partner one completes a full round, then rests while partner two goes.

Address

700 King Street Suite D
Charleston, SC
29403

Opening Hours

Monday	5am - 7:30pm
Tuesday	5am - 7:30pm
Wednesday	5am - 7:30pm
Thursday	5am - 7:30pm
Friday	5am - 6:30pm
Saturday	7am - 12pm
Sunday	8am - 11am

Telephone

+18438682266

Website

http://www.rhapsodyfitness.com/

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Our Mission

DOWNTOWN CHARLESTON’S FITNESS DESTINATION

Located in the heart of downtown Charleston, SC, Rhapsody Fitness is raising the bar on fitness by developing humble, hungry and happy members through our prime coaching, top-of-the-line facility and prioritized member care.

Whether you’ve never set foot inside a gym or are a seasoned athlete, Rhapsody Fitness will meet you where you are and safely, effectively challenge you to become the best version of yourself.

We are centered around and driven by our community. Second to none, the emphasis on our members has curated a collection of supportive, encouraging people who will hold you accountable and push you to meet your goals, while cheering you on along the way.