Class Date 20/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Kavita Jaduram Friday 20th Mar 2026 Warm-Up Flow General Prep 2:00 Cardio Choice - 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs - :05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping) :05 Ring Support Hold + :03 Eccentric (Start with Jump into Support), For both, less advanced athletes should use a toenail spot Specific Prep and Primer for Conditioning Rope Climb Technique - Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand) - 2 Sets: 1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod) 4 Burpee Box Jump Overs - Then Rest 2:00 and make sure to set-up heats and time delays to allow athletes to tackle the workout without interference. - :45 Waterfall Delay Gymnastics Strength EMOM 20/03/2026 Unscored 10:00 EMOM Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip Competitor: 2 x Each Segment during each minute. This will take more of the minute. Level 3: As prescribed, start with a pull-up to the top before starting Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric Level 1: Toenail Spot For All Movements Masters 55+: Choice on Scale "Black Adam" Reps For Reps 4 Sets: 2:00 AMRAP 3 Wall Walks 10 Burpee Box Jump Overs - Max Rope Climbs Rest 2:00 b/t sets Wall Walks to 10in From Wall Score = Sum Total Reps (All Combined Reps) Level 2 For Reps 4 Sets: 2:00 AMRAP 3 Wall Walks 10 Burpee Box Jump Overs — Max Rope Climbs Rest 2:00 b/t sets Wall Walks to 20in Level 1 For Reps 4 Sets: 2:00 AMRAP 3 Wall Walks or Box Pike Wall Walk 10 Burpee Step-Overs — Max Ring Rows Rest 2:00 b/t sets Wall Walks to 30in Competitor For Reps 4 Sets: 2:00 AMRAP 4 Wall Walks 10 Burpee Box Jump Overs — Max Legless Rope Climbs Rest 2:00 b/t sets Wall Walks to 10in From Wall Big Class Notes and Options: This workout was written in a way that leads itself to need some big class / limited equipment modifications. If we are looking at the workout right, we are thinking that the Wall Walks and the Burpee Box Jump Overs will take roughly around the 1:10-1:30 mark for most athletes allowing for :30-:50 sec on the rope. We also have allotted a 2:00 rest time which will allow for 4:00 total minutes of time to work with and stagger athletes. The suggestion here is to start 5 heats with groups going on the 0:00, :0:45, 1:30, 2:15, and 3:00 with group 1 starting back around on the 4:00 minute mark. This will allow for minimal congestion on the rope and for the workout to be completed within the given time frame. *Alternatively we can sub Ring Rows (Body @ parallel to the floor) as a great alternative to rope climbs today. Admittedly almost had this as a ring row day to really lean into the strict pull-up strength development. Coaches Notes Goal: 3–5 rope climbs per set / 12–18 total RPE: 9/10 — this is meant to be a sprint every set Stimulus: Gymnastics Skill / Upper Body Pulling Power / Sprint Intervals Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs. Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go. Workout Strategy "Black Adam" is a sprint format built around one question: how fast can you clear the work to earn time on the rope? Wall Walks should be fast but controlled. Athletes should be able to clear the 3 wall walks in 20-40 seconds. Burpee Box Jump Overs need to be rhythmic and aggressive. Look to maintain a clean consistent and efficient pace here to earn valuable time on the ropes. The goal is to arrive at the rope with 30–50 seconds remaining per set. One quality rope climb takes 8-12 seconds for most athletes ... that means 3-5 rope climbs is the goal. Use the 2:00 rest to fully recover your grip and your breathing. This is meant to be a real rest and reset gong into the next set to tackle with the same intensity. Movement Modifications -Wall Walks: Shorten the distance, move to box pike wall walks, or inchworm push-ups. -Burpee Box Jump Overs: Burpee Step-Overs (same box height) for athletes unable to safely jump -Rope Climbs: Half Rope Climbs or Pull to Stands, Strict Ring Rows (feet elevated) for athletes without rope access or upper body pulling capacity PRVN Mobility #1 Unscored 1:00/1:00 Tall Dragon Stretch 1:00/1:00 Scorpion Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories For Quality 3 Sets: 20 Renegade Rows, For Load (Anti-Rotation) :30/:30 Side Plank 20 Hollow Rocks XCheck into class Powered by