Class Date 28/03/2026 Class Functional Fitness 8:00 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Andi Baes Saturday 28th Mar 2026 Warm-Up Flow General Prep 400m Run - 2 Sets 10 Alt Scorpions 20 Bear Plank Shoulder Taps 5/5 Single Arm Kettlebell Sumo Deadlifts :10 Hollow Hold 10 Alternating V-Ups :20/:20 Side Plank Specific Prep 6 Push-Ups 8 Russian Kettlebell Swings + 8 American Kettlebell Swings 8 Bar Kip Swings 6 Knee Raises 4 Kipping Knees to Chest 6 Push-Ups 4/4 Kettlebell Snatch 4-6 Toes to Bar Progression Building to Toes to Bar (Toes to Target / Alt Toes to Target / Knees to Elbows) - Last minute touches and getting to working loads on the "Monopoly" Time For Time | With a Partner 400m Run (Carrying Kettlebell) 50 Deficit Push-Ups 50 Kettlebell Snatches 50 Toes to Bar 100 Push-Ups 100 American Kettlebell Swings 100 Abmat Sit-Ups 400m Run (Carrying Kettlebell) Run: Both partners run together. 1 partner carries the kettlebell, switch at any time. All movements: 1 partner works, 1 partner holds a plank. Switch as needed. Kettlebell: 53/35lb (24/16kg) Deficit Push-Ups: 45/25lb, 20/10kg plates Bad Weather Option: For Time | With a Partner 1500m Bike Erg (Split) Partner Hold Kettlebell in Single Arm Overhead Hold 50 Deficit Push-Ups 50 Kettlebell Snatches 50 Toes to Bar 100 Push-Ups 100 American Kettlebell Swings 100 Abmat Sit-Ups 1500m Bike Erg (Split) Partner Hold Kettlebell in Single Arm Overhead Hold Run: Both partners run together. 1 partner carries the kettlebell, switch at any time. All movements: 1 partner works, 1 partner holds a plank. Switch as needed. Kettlebell: 53/35lb (24/16kg) Deficit Push-Ups: 45/25lb, 20/10kg plates Coaches Notes Goal: 20-25 minutes Time Cap: 30 minutes RPE: 7-8/10 Stimulus: Muscular Endurance / Aerobic Capacity / Partner Strategy Primary Objective: Manage the plank hold as the working currency of this workout. The partner in plank is not resting — they are working. Smart breaks and timed switches protect both athletes from hitting failure on the plank will keep the work rate high throughout. Secondary Objective: Move efficiently through all movements and keep consistent sets on each movement throughout. Workout Strategy "Monopoly" is a high volume partner chipper where the plank hold is the defining feature. Every rep counts, every second in plank counts, and every transition matters. This is not a workout where one partner dominates the reps while the other holds on as both athletes need to contribute evenly from start to finish or the plank will break down well before the final 400m. 400m Run (Opening and Closing): Both partners run together with one carrying the kettlebell. Switch the carry whenever needed, but keep moving. The opening run is a strong effort, but controlled and together. The closing run is a more of a gut check where athletes will need to push finish strong. Deficit Push-Ups: 50 reps with a partner in plank is a significant shoulder and chest ask right out of the gate. Small sets of 5-8 with clean mechanics are smarter than grinding through 15-20 and failing. The deficit demands full range of motion with the standard being chest to the floor and below the plates on every rep. Athletes who shortcut the depth here are cheating the stimulus. Kettlebell Snatches: 50 alt reps here with 25 for each partner is a relatively moderate volume, but should still be considered with the amount of interference here. Quick consistent sets of 5-10 per athlete. Focus on a strong hip snap, a close turnover, and a locked out overhead finish. The plank partner should be switched out before failure as the plank hold will accumulate heavy through this workout and breaks can become shorter and shorter as we go through this workout. Toes to Bar: 50 reps with one partner in plank. Kip efficiently and breathe at the top. Sets of 5-8 keep the rhythm moving. Athletes who go unbroken early and blow up their grip will slow the workout down in the push-up and swing sets that follow. Push-Ups (100) / American Kettlebell Swings (100) / AbMmt Sit-Ups (100): Even though these movements are more simple in nature, this is the heart of the workout and where most teams will slow down. The key is consistent set sizes and short transitions. Partners should agree on rep counts before the clock starts and stick to the plan. Sit-ups are the recovery movement of the three — use them to breathe and reset before the final run. Modifications / Adjustments Deficit Push-Ups: Reduce Deficit / Adjust to Standard Push-Ups / Adjust to Elevated Push-Ups / Adjust to Knee Push-Ups Kettlebell Snatches: Reduce Load / Adjust to Alternating Dumbbell Snatches / Adjust to Russian Kettlebell Swings Toes to Bar: Reduce Reps / / Adjust to Knees to Elbows or Toes to Bar / Adjust to Hanging Knee Raises / Adjust to Abmat Sit-Ups / Adjust to V-Ups Push-Ups: Reduce Reps / Adjust to Elevated Push-Ups / Adjust to Knee Push-Ups / Adjust to Dumbbell Floor Press American Kettlebell Swings: Reduce Load / Adjust to Russian Kettlebell Swings Run: Reduce Distance / Adjust to Bike Erg or Row of equivilent time domain/ Adjust to Shuttle Runs / Split on all adjustments 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 Optional Accessories For Quality 4 Sets: 10 Ring Face Pulls 10 Ring V-Outs :30 Wall Facing Handstand Hold XCheck into class Powered by