General Prep

  • 20 Alternating Arm Swings
  • 12 Back Slaps
  • 10 Alternating Scorpions
  • :20 Extended Plank Reverse Bridge
  • :30 Glute Bridge Hold
  • 2 Sets:
  • 10 Banded Pull-Overs
  • 15 Banded Pull-Aparts
  • 10 Air Squats + 5 Jumping Squats
  • 20 Bear Plank Shoulder Taps
  • 8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

  • 3 Sets:
  • 3 Bench Press + 3 Supine Medball Chest Pass
  • Building to working Loads

Specific Primer

  • 5 Hand Release Push-Ups
  • 5 Wall Balls
  • 3 Hand Release Push-Ups
  • 5 Wall Balls
  • Rest 2:00 then hit the workout

Bench Press

Every 3:00 x 5 Sets
8-7-6-5-4 reps + 5 Supine Medball Chest Passes each set
Starting @ 60% on Set 1 (8 Reps), increasing by feel to around 8/10 RPE on Set 5 (4 Reps)

Descending rep scheme bench press with supine medball chest passes, building from 60% to 8/10 RPE

Level 1

Every 3:00 x 5 Sets: 6 Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass. Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

1RM (kg) 60% 65% 70% 75% 80%
30 18 20 21 23 24
35 21 23 25 26 28
40 24 26 28 30 32
45 27 29 32 34 36
50 30 33 35 38 40
55 33 36 39 41 44
60 36 39 42 45 48
70 42 46 49 53 56
80 48 52 56 60 64
90 54 59 63 68 72
100 60 65 70 75 80
110 66 72 77 83 88

Faster

For Time Cap 12:00

Three rounds for time of hand-release push-ups and wall balls, testing upper body and leg stamina

Rx
3 Rounds
  1. 25/20 Hand-Release Push-Ups
  2. 25 Wall Balls
    9kg to 10ft6kg to 9ft
Level 2
3 Rounds
  1. 20/15 Hand-Release Push-Ups
  2. 20 Wall Balls
    9kg to 10ft6kg to 9ft
Level 1
3 Rounds
  1. 20/15 Elevated Push-Ups
  2. 20 Wall Balls
    4kg to 10ft3kg to 9ft
Big Class
Start some athletes on Wall Balls and some on Push-Ups. Ideally start the stronger push-up athletes on Wall Balls

PRVN Mobility #5

  • 1:00 Elevated Prayer Stretch
  • 1:00/1:00 Single Leg Forward Fold
  • 1:00/1:00 Couch Stretch
  • 1:00/1:00 Thread the Needle Stretch

Part A

3 Sets
  • 12 Weighted Maltese Raises
  • 12 Weighted Victorian Raises

Part B

Accumulate
  • 100 Banded Tricep Extensions
  • 100 Banded Bicep Curls
Goal: 6-10 minutes RPE: 8-8.5/10 Cap: 12:00 Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina

Primary: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don't wait for failure to take a rest.

Secondary: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.

Strategy

"Faster" is a deceptively simple couplet, three rounds, and nowhere to hide. Push-Ups should be approached as quick planned sets from the jump: 10-8-7 (male) or 8-7-5 (female) or 13-12 (male) / 12-8 (female) works well here. Keep the body in a strong plank position, keeping the hips in line with shoulders and avoiding any snaking up. On the Wall Balls, stay tall, drive through the hips, and keep your eyes on the target. Break these before you have to, a 15-10 or 10-8-7 approach will be more efficient than going unbroken into a minute-long rest at the wall. The real test is Round 3. Athletes who blew out their push-ups in Round 1 will be paying for it when the shoulders are screaming. Stay disciplined early and finish strong.

Modifications

Push-Ups: Elevated Push-Ups (on a box or bench) for athletes who cannot maintain a rigid plank → Knee Push-Ups as a last resort. Wall Balls: Reduce Loading and / or height, or move to light dumbbell thrusters or goblet squats.

Class Date 18/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Wednesday 18th Mar 2026 Warm-Up Flow General Prep 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold - 2 Sets: 10 Banded Pull-Overs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo) Specific Barbell Prep 3 Sets: 3 Bench Press + 3 Supine Medball Chest Pass Building to working Loads Specific Primer 5 Hand Release Push-Ups 5 Wall Balls 3 Hand Release Push-Ups 5 Wall Balls Rest 2:00 then hit the workout Bench Press Weight 5 sets, 3:00 Coaches Notes Every 3:00 x 5 Sets Set 1: 8 Bench Press + 5 Supine Medball Chest Passes Set 2: 7 Bench Press + 5 Supine Medball Chest Passes Set 3: 6 Bench Press + 5 Supine Medball Chest Passes Set 4: 5 Bench Press + 5 Supine Medball Chest Passes Set 5: 4 Bench Press + 5 Supine Medball Chest Passes Starting @ 60% on Set 1 (8 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps). Modifications: Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press "Faster" Time 3 Rounds for Time 25/20 Hand-Release Push-Ups 25 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft Score = Time Level 2 3 Rounds for Time: 20/15 Hand-Release Push-Ups 20 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft Level 1 3 Rounds for Time: 20/15 Elevated Push-Ups 20 Wall Balls Wall Ball: 10/8lb, 4/3kg, 10/9ft target Competitor 3 Rounds for Time: 30/25 Hand-Release Push-Ups 30 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft Big Class As prescribed or start some athletes on Wall Balls and some on Push-Ups . (Ideally start the stronger push-up athletes on Wall Balls) Coaches Notes Goal: 6-10 minutes Time Cap: 12 minutes RPE: 8–8.5/10 Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don't wait for failure to take a rest. Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency. Workout Strategy "Faster" is a deceptively simple couplet, three rounds, and nowhere to hide. Push-Ups should be approached as quick planned sets from the jump: 10-8-7 (male) or 8-7-5 (female) or 13-12 (male) / 12-8 (female) works well here. Keep the body in a strong plank position, keeping the hips in line with shoulders and avoiding any snaking up. On the Wall Balls, stay tall, drive through the hips, and keep your eyes on the target. Break these before you have to, a 15-10 or 10-8-7 approach will be more efficient than going unbroken into a minute-long rest at the wall. The real test is Round 3. Athletes who blew out their push-ups in Round 1 will be paying for it when the shoulders are screaming. Stay disciplined early and finish strong. Movement Modifications - Push-Ups: Elevated Push-Ups (on a box or bench) for athletes who cannot maintain a rigid plank → Knee Push-Ups as a last resort - Wall Balls: Reduce Loading and / or height, or move to light dumbbell thrusters or goblet squats. PRVN Mobility #5 Unscored 1:00 Elevated Prayer Stretch 1:00/1:00 Single Leg Forward Fold 1:00/1:00 Couch Stretch 1:00/1:00 Thread the Needle Stretch Optional Accessories Part A) 3 Sets: 12 Weighted Maltese Raises 12 Weighted Victorian Raises Part B) Accumulate 100 Banded Tricep Extensions 100 Banded Bicep Curls Powered by