Class Date Class Stream Text Size Theme Window Display Letitia Puni Tuesday 24th Mar 2026 Warm-Up Flow General Prep 2:00 Row - 2 Sets 10 Alternating Scorpions 10 Plank Shoulder Taps 10 Deep Lunge Mountain Climbers :10 Hollow Hold 10 V-Ups Specific Prep Go over Bench Press and GHD Sit-Ups Technique and Progressions - 8/6 Calorie Row 8 Empty Barbell Bench Press 8 GHD Sit-Ups (Short Range of Motion) 4 Burpees to Target - 8/6 Calorie Row 6 Barbell Bench Press @ 40-50% 8 GHD Sit-Ups (Increased Range of Motion) 3 Burpees to Target - 8/6 Calorie Row 4 Empty Barbell Bench Press 50-60% 8 GHD Sit-Ups (Full Range of Motion) 2 Burpees to Target EMOM Strength and Capacity "House of Cards" Notes 20:00 EMOM (4 working minutes + 1 rest, x4 rounds) Minute 1: 15/12 Calorie Row Minute 2: 10 Bench Press @ 60% of 1RM Minute 3: 15 V-Ups Minute 4: 10 Burpees to Target (Out of Reach) Minute 5: Rest Level 2 20:00 EMOM Minute 1: 12/9 Calorie Row Minute 2: 10 Bench Press Minute 3: 15 V-Ups Minute 4: 8 Burpees to Target Minute 5: Rest Bench Press @ 60% of 1RM Burpee Target: Out of Reach Level 1 20:00 EMOM Minute 1: 10/7 Calorie Row Minute 2: 10 Bench Press Minute 3: 15 Abmat Sit-Ups Minute 4: 8 Burpees Minute 5: Rest Bench Press @ 60% of 1RM Competitor 20:00 EMOM Minute 1: 18/14 Calorie Row Minute 2: 10 Bench Press Minute 3: 18 GHD Sit-Ups Minute 4: 10 Burpees to Target Minute 5: Rest Bench Press @ 60% of 1RM Burpee Target: 4-6 in out of reach Big Class Option 20:00 EMOM Minute 1: 15/12 Calorie Row or Bike Erg (Alt Rounds) Minute 2: 10 Bench Press Minute 3: 15 V-Ups Minute 4: 10 Burpees to Target Minute 5: Rest Bench Press: 60% of 1RM Coaches Notes Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds RPE: 7.5-8/10 Stimulus: Aerobic Capacity / Upper Body Pressing Endurance Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy. Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees. Workout Strategy "House of Cards" is a five-minute rotating EMOM that cycles through four distinct demands before giving athletes a full minute of rest. The structure rewards consistent, controlled output across all four rounds. This is not a workout where athletes sprint any single minute. Every movement feeds into the next, and athletes who redline early will start dropping time in their windows by round 3. Row: This is the heart rate setter for the minute cycle. A strong, controlled pull that gets athletes off the erg with time to transition cleanly. Athletes who sprint the row will arrive at the bench press with a heart rate they can't manage. Find a powerful, but sustainable pace and stay there every round. Bench Press: At 60% of 1RM this should be unbroken and smooth across all 4 sets. This is a volume accumulation minute, not a max effort. Focus on a controlled descent, full lockout, and consistent breathing. GHD Sit-Ups: For athletes with limited GHD exposure, reduce reps and/or range of motion. These come in the middle of the cycle and will accumulate hip flexor fatigue across all 4 rounds. Stay controlled and consistent. Burpees to Target: The final working minute before rest. A steady, rhythmic pace gets athletes through 10 reps with time to spare and sets them up to use the full rest minute effectively. Jumping to a target that is truly out of reach enforces full hip extension on every rep. Modifications / Adjustments Row: Reduce Calories / Adjust to Bike Erg / Adjust to 150-200m Run Bench Press: Reduce Load / Adjust to Dumbbell Bench Press / Adjust to Floor Press GHD Sit-Ups: Reduce Reps / Limit Range of Motion / Adjust to Abmat Sit-Ups / Adjust to V-Ups Burpees to Target: Reduce Reps / Adjust to Burpees with No Target / Adjust to Up Downs (No Push-Up, No Jump Burpees) Accessories (In Class) For Quality 3 Sets: 10/10 Half Kneeling Paloff Press with Rotation 20 Renegade Row 10 Dumbbell Rolling Tricep Extensions Rotational Work + bodybuilding" 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 X Check into class Powered by