Class Date Class Stream Text Size Theme Window Display Letitia Puni Monday 23rd Mar 2026 Warm-Up Flow General Warm-Up 400m Run :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold - 10 Bootstrap Squats 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 10m A-Skips + 10m B-Skips 10/10m Running Heel Pulls Specific Prep and Primer 10 Empty Barbell Back Squats 5 Squat Jumps 10 Medball Step-Overs - 8 Back Squats @ 40-50% 3 Broad Jumps, Moderate effort / distance 8 Medball Box Step-Overs - 6 Back Squats @ 50-55% 3 Broad Jumps, Moderate effort / distance 6 Medball Box Step-Overs Back Squat Weight and Reps 4 sets, 3:00 Coaches Notes STRENGTH: Back Squat + Broad Jumps Every 3:00 x 4 Sets Set 1: 7 Back Squats + 3 Broad Jumps Set 2: 6 Back Squats + 3 Broad Jumps Set 3: 5 Back Squats + 2 Broad Jumps Set 4: 4 Back Squats + 2 Broad Jumps Starting @ 65% on Set 1 (7 Reps), increasing by feel to around 8/10 RPE on Set 4 (4 Reps). Modifications: - Box Squat: For Knee Issues and/or Back Issues - Bulgarian Split Squat: For Lower Back / SI Joint Limitations - Sub Squat Jumps for Broad Jumps Level 1: Every 3:00 x 4 Sets — 6-8 Back Squats @ 6-7 RPE + 3 Squat Jumps "King Me" Time For Time | Time Cap: 20:00 | Goal: 16:00–20:00 400m Run 80 Air Squats 800m Run 40 Medball Box Step-Overs 400m Run 80 Air Squats 200m Run Medball: 9/6kg Box: 24/20in Score = Total Time Level 2: 400m Run / 60 Air Squats / 800m Run / 30 Medball Box Step-Overs / 400m Run / 60 Air Squats / 200m Run Medball: 9/6kg | Box: 24/20in Level 1: 200m Run / 60 Air Squats / 400m Run / 30 Medball Box Step-Overs / 400m Run / 60 Air Squats / 200m Run Medball: 6/4kg | Box: 20/16in Bad Weather Option: 12 Shuttle Runs / 80 Air Squats / 24 Shuttle Runs / 40 Medball Box Step-Overs / 12 Shuttle Runs / 80 Air Squats / 6 Shuttle Runs Medball: 9/6kg | Box: 24/20in | Shuttle Run: 25/25ft (7.5/7.5m) Coaches Notes Goal: 16:00-20:00 Time Cap: 20:00 Stimulus: Aerobic Endurance / Lower Body Muscular Endurance RPE: 8-8.5/10 Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs. Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep. Workout Strategy "King Me" is a lower body aerobic grind that builds and then asks athletes to do it all over again. The structure is deceptively simple — run, squat, run, step, run, squat, run — but the volume accumulates fast and the legs never fully recover between efforts. Athletes who respect the pacing on the front end will have something left for the final 400m and 80 squats. 400m/800m/400m/200m Run: The opening 400m sets the tone. Find a pace that feels controlled and repeatable, not a sprint. The 800m is the longest and hardest running effort of the day and comes after 80 air squats, so athletes should arrive at it with a plan. The final 400m and 200m are where athletes can push, especially if they use the Air Squats to breathe and find rhythm. Air Squats: 80 reps is a good volume dose, but just at the range where athletes should be able to maintain quality pacing. Sets of 15-20 reps with quick short breaks keep the legs moving without blowing them up. Focus on consistent depth, a braced midline, and breathing on every rep. Athletes who try to go unbroken and too quick on the repititon speed will pay for it on the back half of this workout. Medball Box Step-Overs: These come at around the halfway point of the workout when the legs are already loaded from the first set of squats and 1200m of running. Keep a tall, braced torso and a deliberate step pattern. The medball load should add challenge without compromising the step mechanics. Consistent, steady reps here preserve the legs for the second half. Modifications / Adjustments Run: Reduce Distance / Adjust to Row (Same Distance) / Adjust to Bike Erg (Double Distance) / Adjust to Shuttle Runs Air Squats: Reduce Reps / or Squat to Box if Necessary Medball Box Step-Overs: Reduce Load / Reduce Box Height / Adjust to Bodyweight Box Step-Overs / Adjust to Single Dumbbell Box Step-Overs (light) PRVN Mobility #8 Unscored 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories 3 Sets: - 15/15 Banded Terminal Knee Extensions - 10/10 Single Leg Barbell Hip Thrust Rest as needed 3 Sets: - :15/:15 Side Star Plank - :15/:15 Copenhagen Plank Rest as needed X Check into class Powered by