General Prep

  • 2:00 Cardio Choice
  • 2 Sets:
  • 2 x 7.5m Lateral Shuffle
  • 10 Deep Lunge Mountain Climbers
  • 8 Scapular Pull-Ups
  • 5/5 Single Arm Ring Rows 2020 Tempo
  • 10 Ring V-Outs

Specific Prep

  • 2 Sets
  • 1 Wall Walk + :15 Nose to Wall Hold
  • 5 Muscle-Up Rows
  • :05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold
  • 5 Strict Knee Raises
  • :10 Tuck L-Hang Hold
  • Then go through specifics for the gymnastics strength EMOM

Ring strength work alternating between ring row/dip complex and tuck front lever holds

Every 1:15 x 10 Sets, Alternating Stations

Rx

  • Station 1: :10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip
  • Station 2: :20 Tuck Front Lever Hold

Level 2

  • Station 1: Use Toenail Spot for All Positions
  • Station 2: Single Leg Tuck Front Lever with Other Leg Lightly on the Floor

Level 1

  • Station 1: 5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest)
  • Station 2: :10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold

Stacked Deck

AMRAP Cap 12:00

Climbing ladder AMRAP with wall walks increasing by 1 each round, strict pull-ups doubling each round, and shuttle runs between rounds

Rx
1-2-3-4-5 Wall Walks, 2-4-6-8-10 Strict Pull-Ups
  1. 1-2-3-4-5 Wall Walk
    10in from wall
  2. 2-4-6-8-10 Strict Pull-Ups
  3. 7.5m Shuttle Run
Level 2
1-2-3-4-5 Wall Walks, 2-4-6-8-10 Strict Banded Pull-Ups
  1. 1-2-3-4-5 Wall Walk
    20in from wall
  2. 2-4-6-8-10 Strict Banded Pull-Ups
  3. 7.5m Shuttle Run
Level 1
1-2-3-4-5 Wall Walks, 2-4-6-8-10 Ring Rows or Jumping Pull-Ups
  1. 1-2-3-4-5 Wall Walk
    30in from wall
    or Box Pike Walk-Ups
  2. 2-4-6-8-10 Ring Rows or Jumping Pull-Ups
  3. 7.5m Shuttle Run
Big Class
Start Athletes on Different stations to separate out the Shuttle Run

PRVN Yoga Flow

  • 2 Rounds (Right Leg + Left Leg)
  • :15 Down Dog
  • :30 Low Lunge
  • :15 Elbow to Knee and Rotate
  • :15 Reach to Sky and Hold
  • :30 Half Kneeling Hamstring Stretch
  • :30 Pigeon
3-4 Sets: For Quality
  • 16 Dual Kettlebell Alt Gorilla Row
  • 15m Mixed Rack + Overhead Kettlebell Carry
  • :30 Hollow Hold

PRVN Mobility #3

  • 1:00/1:00 Couch Stretch
  • 1:00 Extended Reverse Plank Bridge
  • 1:00 Child's Pose
  • 1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3-4 Sets: For Quality
  • 8/8 Single Arm DB or KB Z-Press
  • 8/8 Dual Dumbbell Bulgarian Split Squat
Goal: 5+ Rounds RPE: 8-8.5/10 Cap: 12:00 Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.

Secondary: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

Strategy

"Stacked Deck" is a climbing ladder that starts manageable and compounds fast. The combination of wall walks and strict pull-ups creates significant upper body pushing and pulling demand, and the shuttle run serves as a brief active recovery between each round. Athletes who underestimate the early rounds will run out of gas well before the 12:00 mark. Wall Walks: The ladder starts at 1 and climbs by 1 each round. Round 1 feels easy, round 3 starts to accumulate, and round 5 is a significant midline and shoulder ask. Focus on a tight hollow position throughout, controlled movement up and down the wall, and maintain tight, strong locked out arms. Sloppy wall walks bleed time and fatigue the shoulders faster than clean ones. Strict Pull-Ups: These follow immediately after the wall walks, which means the shoulders and midline are already loaded. The ladder doubles each round — 2, 4, 6, 8, 10. Athletes should plan their breaks early rather than going unbroken and failing reps in later rounds. Full range of motion on every rep, chin clearly over the bar, and a controlled descent. Kipping is not permitted here — the stimulus is strict pulling strength and endurance. This is where we build the foundation in this cycle. Shuttle Run: Is short and fast. This is supposed to be quick and a light quick reset for the arms while allowing athletes to breathe and transitions athletes back into the next round. Stay light on the feet, sharp on the turns, and use the short distance to take 2-3 big breaths before touching the wall again. The key coaching point for this workout: respect the ladder. Athletes who move consistently and efficiently in the first three rounds will have far more capacity when the volume peaks in rounds 4 and 5.

Modifications

Wall Walks: Reduce Distance from Wall / Adjust to Box Pike Walk-Ups / Adjust to Inchworm Push-Ups / Adjust to Shoulder Taps. Strict Pull-Ups: Reduce Reps / Adjust to Banded Strict Pull-Ups / Adjust to Ring Rows / Adjust to Jumping Strict Pull-Ups. Shuttle Run: Reduce Distance (reps) / Adjust to Machine of Choice for similar time domain.

Class Date 26/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Thursday 26th Mar 2026 Warm-Up Flow General Prep 2:00 Cardio Choice - 2 Sets: 2 x 25/25ft (7.5/7.5m) Lateral Shuffle 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs Specific Prep: 2 Sets 1 Wall Walk + :15 Nose to Wall Hold 5 Muscle-Up Rows :05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold 5 Strict Knee Raises :10 Tuck L-Hang Hold - Then go through specifics for the gymnastics strength EMOM Gymnastics Strength EMOM 26/03/2026 Notes Every 1:15 x 10 Sets, Alternating Stations Station 1: :10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip Station 2: :20 Tuck Front Lever Hold Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor Level 1: Station 1: 5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest Station 2: :10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold "Stacked Deck" Rounds and Reps For Rounds + Reps 12:00 AMRAP 1-2-3-4-5 Wall Walk 2-4-6-8-10 Strict Pull-Ups Shuttle Run Wall Walk: 10in From the Wall Shuttle Run = 25/25ft (7.5/7.5m) Level 2 12:00 AMRAP 1-2-3-4-5… Wall Walks 2-4-6-8-10… Strict Banded Pull-Ups Shuttle Run Shuttle Run = 25/25ft (7.5/7.5m) Wall walk distance to 20in from wall Level 1 12:00 AMRAP 1-2-3-4-5… Wall Walks 2-4-6-8-10… Ring Rows or Jumping Pull-Ups Shuttle Run Shuttle Run = 25/25ft (7.5/7.5m) Wall walk distance to 30in from wall or Box Pike Walk-Ups Competitor: For Rounds + Reps 12:00 AMRAP 1-2-3-4-5 Wall Walk 2-4-6-8-10 Strict Chest to Bar Pull-Ups Shuttle Run Wall Walk: 10in From the Wall Shuttle Run = 25/25ft (7.5/7.5m) Big Class: Start Athletes on Different stations to separate out the Shuttle Run Coaches Notes Goal: 5+ Rounds, Into Round RPE: 8-8.5/10 Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups. Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it. Workout Strategy "Stacked Deck" is a climbing ladder that starts manageable and compounds fast. The combination of wall walks and strict pull-ups creates significant upper body pushing and pulling demand, and the shuttle run serves as a brief active recovery between each round. Athletes who underestimate the early rounds will run out of gas well before the 12:00 mark. Wall Walks: The ladder starts at 1 and climbs by 1 each round. Round 1 feels easy, round 3 starts to accumulate, and round 5 is a significant midline and shoulder ask. Focus on a tight hollow position throughout, controlled movement up and down the wall, and maintain tight, strong locked out arms. Sloppy wall walks bleed time and fatigue the shoulders faster than clean ones. Strict Pull-Ups: These follow immediately after the wall walks, which means the shoulders and midline are already loaded. The ladder doubles each round — 2, 4, 6, 8, 10. Athletes should plan their breaks early rather than going unbroken and failing reps in later rounds. Full range of motion on every rep, chin clearly over the bar, and a controlled descent. Kipping is not permitted here — the stimulus is strict pulling strength and endurance. This is where we build the foundation in this cycle. Shuttle Run: Is short and fast. This is supposed to be quick and a light quick reset for the arms while allowing athletes to breathe and transitions athletes back into the next round. Stay light on the feet, sharp on the turns, and use the short distance to take 2-3 big breaths before touching the wall again. The key coaching point for this workout: respect the ladder. Athletes who move consistently and efficiently in the first three rounds will have far more capacity when the volume peaks in rounds 4 and 5. Modifications / Adjustments Wall Walks: Reduce Distance from Wall / Adjust to Box Pike Walk-Ups / Adjust to Inchworm Push-Ups / Adjust to Shoulder Taps Strict Pull-Ups: Reduce Reps / Adjust to Banded Strict Pull-Ups / Adjust to Ring Rows / Adjust to Jumping Strict Pull-Ups Shuttle Run: Reduce Distance (reps) / Adjust to Machine of Choice for similar time domain. PRVN Yoga Flow Unscored 2 Rounds Right Leg + Left Leg :15 second Down Dog :30 second Low Lunge :15 second Elbow to Knee and Rotate :15 second Reach to Sky and Hold :30 second Half Kneeling Hamstring Stretch :30 second Pigeon Optional Accessories For Quality: 3-4 Sets: 16 Dual Kettlebell Alt Gorilla Row 50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry :30 Hollow Hold PRVN Mobility #3 Unscored 1:00/1:00 Couch Stretch 1:00 Extended Reverse Plank Bridge 1:00 Child’s Pose 1:00/1:00 Wall Figure 4 Stretch Optional Accessories For Quality: 3-4 Sets: 8/8 Single Arm DB or KB Z-Press 8/8 Dual Dumbbell Bulgarian Split Squat XCheck into class Powered by