Thursday 10.05.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds:
:30 Bike
:30 Plank shoulder taps
20 Air Squats

Get Fit (Min 18-42)

8 Rounds:
:30 on :30 off
Max Calorie Bike
Max Plank Sandbag(or KB) pull-throughs
Max Thrusters 45/35

Athletes can choose any machine (or Burpees) the want in place of the Bike if there’s a shortage. I recommend having athlete choose their weakness as there is no “required work amount”, so they will get some time on a machine without added pressure.


8 Rounds:
:30 on :30 off
Max Calories on any Machine
Max Tall Plank Hold
Max Air Squats

Quality Time (Min 46-56)

1 Attempt Max Ring Support Hold
1 Attempt Max L-Sit Hold (any variation)
1 Attempt Max Hold w/ Chin above bar

If you use partners on the Ring Support, one partner can help hold/stabilize rings for those not quite ready to do a longer hold on their own. L-Sit Can be a knee tuck or S-leg variation (can hold on rings, pull up bar, or p-lets). Flexed arm hang can be with a very light band assist for those that need it.

Competitor Extra

5 Rounds:
250m Ski
50 “Heavy Rope” Double Unders
2:00 Rest

These should be sprint like efforts. If you can hold a good pace throughout drop to 200m/40 or even 150m/30 for each round.