Thursday 11.09.23

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

Warm Up (Min 0-12)

3 Rounds
:60 Steady Row
:30 Tall Plank Hold

Quality Time (Min 16-24)

GHD/V-Up/Ab Mat Sit Up Efficiency

Spend time getting familiar with the GHD, how to set it up, and how to perform reps correctly by using the quads to fire the hips and sit up. Perform a very small dose of reps (2-3 sets of 5-10 reps) especially for inexperienced athletes. If no GHD is available for class, practice the QF standard for V-Ups (hands and feet leave floor at the same time, hands touch feet, legs and feet remain together) 3-4 sets of 5-10 reps. Lastly, the correct way to do an Ab Mat Sit Up is by keeping the hips on the ground throughout – almost nobody does these correctly, both defeating the purpose of the mat and leading to the rub/burn on the lower back.

Get Fit (Min 34-54)

5x AMRAP 3 / 1:00 Rest
20/16 Calorie Row
20 Wall Balls 20/14
Max V-Ups or Sit Ups

The Row & Wall balls should take roughly a minute with transitions, leaving you around a minute to accummulate V-Ups. If you’re not getting at least :30, scale the rep scheme back by a couple reps per movement, or maybe even use a lighter wall ball!


Every 4:00 for 20:00
16/12 Calorie Row
16 Wallballs (any weight)
16 Ab Mat Sit Ups

Competitor Extra


Try to increase your pace a bit each mile. Start out very comfortable and build gradually.