General to Specific Warm-Up

  • 2:00 Bike
  • 10 Bootstrap Squats
  • 10 Alt Box Step-Ups
  • 10 Dog Toe Touches
  • 5 Pike Push-Ups
  • 8 Medball Front Squats
  • 8 Medball Presses
  • 8 Alt Box Step-Ups + 4 Box Jumps (Step-Down)
  • 4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups
  • 8 Wall Balls
  • 8 Box Jump Overs
  • 12/9 Calorie Bike

Specific Barbell Prep (From the Rack)

  • 3 Sets: Adding Loads
  • Pause Dip and Drive
  • Pause Dip and Split Jerk w/3 sec Pause in Catch
  • Split Jerk
  • Then Build to working weights in sets of 1-2 reps at a time

Split Jerk

Every 2:00 x 6 Sets
Set 1-2: 3 reps, Set 3-6: 2 reps
Starting @ 60% on Set 1, increasing by feel to a heavier double at around 8/10 RPE on Set 6

6 sets every 2:00 of split jerks, starting at 60% and building to a heavy double at 8/10 RPE

Level 1

As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions

1RM (kg) 60% 65% 70% 75% 80% 85%
20 12 13 14 15 16 17
25 15 16 18 19 20 21
30 18 20 21 23 24 26
35 21 23 25 26 28 30
40 24 26 28 30 32 34
50 30 33 35 38 40 43
60 36 39 42 45 48 51
70 42 46 49 53 56 60
80 48 52 56 60 64 68
90 54 59 63 68 72 77
100 60 65 70 75 80 85
110 66 72 77 83 88 94

Wild Card

AMRAP

4 sprint intervals of wall balls, box jump overs, and max calorie bike with equal work-to-rest ratio. Score is total bike calories across all sets.

4 Sets: 1:30 AMRAP / 1:30 Rest. Score = Total Bike Calories

Rx
  1. 15 Wall Balls
    9kg to 10ft6kg to 9ft
  2. 10 Box Jump Overs
    24in20in
  3. Max Calorie Echo Bike
Level 2
  1. 12 Wall Balls
    9kg to 10ft6kg to 9ft
  2. 8 Box Jump Overs
    24in20in
  3. Max Calorie Echo Bike
Level 1
  1. 12 Wall Balls
    6kg to 10ft4kg to 9ft
  2. 8 Box Jump Overs
    Choice on Height
  3. Max Calorie Echo Bike
Big Class Option
Start athletes on a :30 delay to allow for 6 Groups or just start in 2 groups and have half start working and half start resting
RPE: 8/10

Primary: Build to a heavy double at 8/10 RPE starting from 60%

Strategy

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.

Modifications

Adjust to Push Jerk / Push Press / or Even Strict Press if needed. Adjust to Dual Dumbbell Split Jerk, Push Jerk, or Push Press.

Goal: 10/7+ Calories on the Bike | Consistent output across all 4 sets RPE: 9/10 Stimulus: Aerobic Power / Lower Body Stamina Conditioning

Primary: Get through the wall balls and box jump overs as fast as possible to maximize time on the bike (Goal: ~:30). Athletes who move efficiently through the first two movements will have just enough time for a full send on the bike.

Secondary: Hold consistent calorie totals across all 4 sets. Athletes who sprint set 1 and fade by set 3 are leaving points on the board. The 1:30 rest is structured to allow full output every round.

Strategy

"Wild Card" is a sprint interval piece where the score lives on the bike. The wall balls and box jump overs are the buy-in — athletes must move through them fast and efficiently to earn maximum time on the bike. Four sets with equal rest means there is no excuse for fading in the back half. Wall Balls: 15 reps should be unbroken every set. This is not the place to break early or rest at the top. Focus on smooth rhythm here and maintaining your breath. Box Jump Overs: 10 reps should be fast and continuous. Focus on a quick, smooth box jump and an immediate step down to the other side. Remember to stay low and close to the box as you move through the 10 reps. Echo Bike: This is where the workout is won or lost. Athletes should hit the bike at maximum effort from the first pedal stroke. There is no pacing strategy here — sprint, breathe hard, and chase every calorie. The 1:30 rest is enough to recover for a true max effort the following set. Athletes who hold back on the bike are leaving points on the board.

Modifications

Wall Balls: Reduce Load / Reduce Reps / Reduce Target Height / Adjust to Dumbbell Thrusters / Adjust to Goblet Squats. Box Jump Overs: Reduce Box Height / Adjust to Box Step-Overs. Echo Bike: Reduce Target / Adjust to Row / Adjust to Ski Erg / Adjust to Bike Erg.

Class Date 27/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Kavita Jaduram Friday 27th Mar 2026 Warm-Up Flow General to Specific Warm-Up 2:00 Bike - 10 Bootstrap Squats 10 Alt Box Step-Ups 10 Dog Toe Touches 5 Pike Push-Ups - 8 Medball Front Squats 8 Medball Presses 8 Alt Box Step-Ups + 4 Box Jumps (Step-Down) 4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups - 8 Wall Balls 8 Box Jump Overs 12/9 Calorie Bike Specific Barbell Prep (From the Rack) 3 Sets: Adding Loads Pause Dip and Drive Pause Dip and Split Jerk w/3 sec Pause in Catch Split Jerk - Then Build to working weights in sets of 1-2 reps at a time Split Jerk Weight 6 sets, 2:00 Coaches Notes Every 2:00 x 6 Sets Set 1: 3 Split Jerk Set 2: 3 Split Jerk Set 3: 2 Split Jerk Set 4: 2 Split Jerk Set 5: 2 Split Jerk Set 6: 2 Split Jerk Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6. Modifications: Adjust to Push Jerk / Push Press / or Even Strict Press if needed Adjust to Dual Dumbbell Split Jerk, Push Jerk, or Push Press Level 1: As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions here. "Wild Card" Calories For Calories 4 Sets: 1:30 AMRAP / 1:30 Rest 15 Wall Balls 10 Box Jump Overs — Max Calorie Echo Bike Wall Ball: 9/6kg, 10/9ft | Box Height: 24/20in Score = Total Bike Calories Level 2: 4 Sets 1:30 AMRAP / 1:30 Rest 12 Wall Balls 8 Box Jump Overs Max Calorie Echo Bike Box: 24/20in Level 1: 1:30 AMRAP / 1:30 Rest 12 Wall Balls 8 Box Jump Overs Max Calorie Echo Bike 12 Wall Balls (6/4kg, 10/9ft) Box: Choice on Height Competitor: 4 Sets 1:30 AMRAP / 1:30 Rest 15 Wall Balls 10 Box Jump Overs Max Calorie Echo Bike 15 Wall Balls (14/9kg) Box: 24/20in Big Class Notes: Start athletes on a :30 delay to allow for 6 Groups or just start in 2 groups and have half start working and half start resting. Coaches Notes Goal: 10/7+ Calories on the Bike | Consistent output across all 4 sets RPE: 9/10 Stimulus: Aerobic Power / Lower Body Stamina Conditioning Primary Objective: Get through the wall balls and box jump overs as fast as possible to maximize time on the bike (Goal: ~:30). Athletes who move efficiently through the first two movements will have just enough time for a full send on the bike. Secondary Objective: Hold consistent calorie totals across all 4 sets. Athletes who sprint set 1 and fade by set 3 are leaving points on the board. The 1:30 rest is structured to allow full output every round. Workout Strategy "Wild Card" is a sprint interval piece where the score lives on the bike. The wall balls and box jump overs are the buy-in — athletes must move through them fast and efficiently to earn maximum time on the bike. Four sets with equal rest means there is no excuse for fading in the back half. Wall Balls: 15 reps should be unbroken every set. This is not the place to break early or rest at the top. Focus on smooth rhythm here and maintaining your breath. Box Jump Overs: 10 reps should be fast and continuous. Focus on a quick, smooth box jump and an immediate step down to the other side. Remember to stay low and close to the box as you move through the 10 reps. Echo Bike: This is where the workout is won or lost. Athletes should hit the bike at maximum effort from the first pedal stroke. There is no pacing strategy here — sprint, breathe hard, and chase every calorie. The 1:30 rest is enough to recover for a true max effort the following set. Athletes who hold back on the bike are leaving points on the board. Modifications / Adjustments Wall Balls: Reduce Load / Reduce Reps / Reduce Target Height / Adjust to Dumbbell Thrusters / Adjust to Goblet Squats Box Jump Overs: Reduce Box Height / Adjust to Box Step-Overs Echo Bike: Reduce Target / Adjust to Row / Adjust to Ski Erg / Adjust to Bike Erg XCheck into class Powered by