Thursday 12.21.23

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

Warm Up (Min 0-12)

2 Rounds:
1:00 Bike (Row/Ski)
2 Wall Walks w/ :05-:10 Nose and Toes hold at top

Quality Time (Min 16-26)

HS Walk Efficiency

HS Walk progression options: HS Hold, into HS shoulder taps, into HS steps towards wall, into increasing distance from wall, into practice on the floor. At any point athletes can be assigned Wall Walks to get a similar stimulus, we typically use 1 Wall Walk per 10′ HS Walk.

Get Fit (Min 31-56)

Every 5:00 for 25:00
10 Push Press*
30/22 Calorie Bike (Row or Ski)
50′ HS Walk
*choose your own weight on the bar, should be able to stay UB for 10 reps

Even those with HS Walk skills might find the 5:00 window a bit challenging. Calories can be scaled back as needed to give more time for skills. All athletes should have at least a minute or so to work through their HS Walks. Many will need to scale to 25′ per round. Maybe will work for :30-:60 second then move on. Those who cannot HS Walk can Wall Walk or Inch Worm for modifications.


Every 5:00 for 25:00
10 Barbell Strict Press
20/16 Calorie Bike (Row or Ski)
30 Tall Plank Shoulder Taps

Competitor Extra

DBL KB Front Rack Lunge
100′ x 3
At least 50′ increments UB
You pick KB weight
– Rest 3:00 –

Use a true KB Front Rack, elbows out and forearms horizontal. No stacking the KBs on the shoulders. This is more about midline stability and endurance than leg strength.