Class Date 19/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Thursday 19th Mar 2026 Warm-Up Flow 400m Run - 10 Kettlebell Deadlifts :15 Hollow Hold :15/:15 Side Plank :30 Banded Psoas March :30 Echo - 10 Russian Kettlebell Swings 10 Abmat Sit-Ups :30 Banded Psoas March :30 Echo - 200m Run 8 American Kettlebell Swings 8 Abmat Sit-Ups 12/9 Calorie Echo Bike "Rampage" Time For Time: 3 Sets: 800m Run 30 American Kettlebell Swings 30 Abmat Sit-Ups 30/22 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 53/35lb, 24/16kg Score = Total Running Time (including rest) Level 2 3 Sets: For Time 800m Run 30 American Kettlebell Swings 30 Abmat Sit-Ups 25/18 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 44/26lb, 20/12kg Level 1 3 Sets: For Time 600m Run 20 Russian Kettlebell Swings 20 Abmat Sit-Ups 20/14 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 35/18lb, 16/8kg Competitor 3 Sets: For Time 800m Run 30 American Kettlebell Swings 30 GHD Sit-Ups 30/22 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 70/53lb, 32/24kg Big Class Option: Have half the group do the workout as prescribed and half go the opposite direction or even alternate directions each set. 3 Sets: 30/22 Calorie Echo Bike 30 Abmat Sit-Ups 30 American Kettlebell Swings 800m Run Rest 3:00 b/t sets Alternatively, sub any machine for Echo Bike (Sub 34/26 Calorie Row, Calorie Bike Erg, Calorie Ski) Bad Weather Option: For Time: 4 Sets: 15 Shuttle Runs 20 American Kettlebell Swings 20 Abmat Sit-Ups 20/14 Calorie Echo Bike Rest 2:00 b/t sets Kettlebell: 53/35lb, 24/16kg Shuttle Run = 25/25ft (7.5/7.5m) Coaches Notes Goal: 6:30–8:30 per set / 35:00 Time Cap RPE: 7/10 (Think steady aerobic and muscular endurance building Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya. Secondary Objective: Consistent Pacing from set 1 to set 3. Workout Strategy "Rampage" is a pacing discipline test. With 3:00 rest between sets, athletes have full near recovery to reset, which means there's no excuse for pacing to decay. Treat each set as if it's your first, coming out on the 800m run at a controlled effort you could sustain for 4+ miles if you had to ( roughly 75-80% output). Come into the KB swings breathing, stay in rhythm, and think about the lockout at the top of every rep. Sit-Ups are thought of as more of a transition to regulate breathing and get to the bike. The Echo Bike finish will be uncomfortable every single time. Find a sustainable RPM early and don't spike the first 5 cals. Athletes who fly out on the bike in Set 1 will be limping through Set 3. The goal is even splits, not a fast first set and a slow last set. Movement Modifications - 800m Run: 1800/1600m Bike Erg for athletes with running limitations, or adjust distance on the run for those that want to run, but just can't make the time domain. - American KB Swings: Russian KB Swings (eye level) for athletes with limited shoulder overhead mobility - Abmat Sit-Ups: V-Ups, GHD Sit-Ups, or Hollow Rocks for athletes who prefer more midline challenge; reduce reps for athletes with back sensitivity - Echo Bike: Row or Ski Erg at equivalent calorie target PRVN Recovery Flow Unscored 1-2 Sets Right Leg/Left Leg :30 Down Dog :15 Updog :30 Down Dog :30 Low Dragon Pose :30 Twisted Dragon Pose :30 Pigeon Pose :30 Half Kneeling Hamstring Stretch Optional Accessories For Quality 3 Sets: For Quality :15/:15 Single Leg Romanian Iso Hold w/Kettlebell Passes 15/15 Banded Terminal Knee Extensions 50ft (15m) Sled Push, For Load Powered by