General Prep

  • 1:00 Ski or Row + 1:00 Bike
  • 20 Alternating Arm Swings
  • 12 Back Slaps
  • 10 Alternating Scorpions
  • :20 Extended Plank Reverse Bridge
  • :30 Glute Bridge Hold
  • 2 Sets:
  • 10 Prone Banded Pass Through
  • 15 Banded Pull-Aparts
  • 10 Air Squats + 5 Jumping Squats
  • 20 Bear Plank Shoulder Taps
  • 8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

  • 3 Sets:
  • 3 Bench Press + 2-3 Plyo Push-Ups
  • Building to working Loads

Specific Workout Prep (After Bench)

  • Bar Muscle-Up Progression:
  • - Banded Bar Muscle-Up
  • - Box Jumping Bar Muscle-Up

Primer

  • 9/7 Cal Ski / Row / Echo
  • 3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats
  • 9/7 Cal Ski / Row / Echo
  • 1-2 Burpee Bar Muscle-Up / Burpee Chest to Bar / Burpee Pull-Up / Jumping Pull-Up

Bench Press

Every 3:00 x 4 Sets
6-5-4-3 reps + 3 Plyo Push-Ups each set
Starting @ 70% on Set 1 (6 Reps), increasing by feel to around an 8/10 RPE on Set 4 (3 Reps). Weights should be roughly 5-10% heavier than 2 weeks ago.

Descending rep scheme bench press with plyo push-ups, building from 70% to 8/10 RPE

Level 1

Every 3:00 x 5 Sets: 6 Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups. Movement Limitations: Close Grip Bench / Multi Grip Bench / Floor Press / Dumbbell Bench Press

MOJO

AMRAP Cap 16:00

16-minute AMRAP alternating between rowing, strict gymnastics triplet, echo bike, and burpee bar muscle-ups

Rx
  1. 12/9 Calorie Row
  2. 5 Strict Pull-Ups
    1 Round Strict Cindy
  3. 10 Push-Ups
    1 Round Strict Cindy
  4. 15 Air Squats
    1 Round Strict Cindy
  5. 12/9 Calorie Echo Bike
  6. 3 Burpee Bar Muscle-Ups
Level 2
  1. 12/9 Calorie Row
  2. 4 Strict Pull-Ups
  3. 8 Push-Ups
  4. 12 Air Squats
  5. 12/9 Calorie Echo Bike
  6. 3 Burpee Chest-to-Bar Pull-Ups
Level 1
  1. 10/8 Calorie Row
  2. 4 Ring Rows
  3. 8 Elevated Push-Ups
  4. 12 Air Squats
  5. 10/8 Calorie Echo Bike
  6. 3 Burpee Jumping Pull-Ups
Masters
  1. 10/8 Calorie Row
  2. 3 Strict Pull-Ups
  3. 6 Push-Ups
  4. 9 Air Squats
  5. 10/8 Calorie Echo Bike
  6. 3 Burpee Pull-Ups
Big Class Option 1
Machine choice first come first serve
Calorie Machine Choice
First Come First Serve
Strict Pull-Ups
1 Round Strict Cindy
Push-Ups
1 Round Strict Cindy
Air Squats
1 Round Strict Cindy
Calorie Machine Choice
Burpee Bar Muscle-Ups
Big Class Option 2
Shuttle runs replace second machine
Calorie Machine Choice
Strict Pull-Ups
1 Round Strict Cindy
Push-Ups
1 Round Strict Cindy
Air Squats
1 Round Strict Cindy
Shuttle Runs
7.5m
Burpee Bar Muscle-Ups

PRVN Mobility #5

  • 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

4 Sets: For Quality
  • 12 Dumbbell Hammer Curls
  • 12 Dumbbell Floor Skull Crushers
Goal: 5-6 Rounds RPE: 7-8/10 Cap: 16:00 Stimulus: Upper Body Muscular Endurance / Aerobic Capacity

Primary: Upper body fatigue management across all pulling and pressing movements.

Secondary: Consistent machine paces from round to round.

Strategy

Row: Controlled and consistent every round. Athletes should arrive at the pull-up bar composed, not gasping. Strict Cindy: Unbroken is the goal early. As rounds accumulate short breaks are fine but transitions stay tight. The air squats are the recovery. Echo Bike: Same output every round. Lock in a repeatable pace and hold it regardless of upper body fatigue. Burpee Bar Muscle-Ups: Stay composed on the jump and transition. Smooth mechanics every rep.

Class Date 31/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Tuesday 31st Mar 2026 Warm-Up Flow General Prep 1:00 Ski or Row + 1:00 Bike 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 2 Sets: 10 Prone Banded Pass Through 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo) Specific Barbell Prep 3 Sets: 3 Bench Press + 2-3 Plyo Push-Ups Building to working Loads Specific Workout Prep (After Bench) Bar Muscle-Up Progression: - Banded Bar Muscle-Up - Box Jumping Bar Muscle-Up Primer: 9/7 Cal Ski / Row / Echo 3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats 9/7 Cal Ski / Row / Echo 1-2 Burpee Bar Muscle-Up / Burpee Chest to Bar / Burpee Pull-Up / Jumping Pull-Up STRENGTH / SKILL Bench Press Weight 4 sets, 3:00 Coaches Notes Bench Press Every 3:00 x 4 Sets Set 1: 6 Bench Press + 3 Plyo Push-Ups Set 2: 5 Bench Press + 3 Plyo Push-Ups Set 3: 4 Bench Press + 3 Plyo Push-Ups Set 4: 3 Bench Press + 3 Plyo Push-Ups Starting @ 70% on Set 1 (6 Reps), increasing by feel to around an 8/10 RPE on Set 4 (3 Reps). Weights should be roughly 5-10% heavier than 2 weeks ago the entire way across. Level 1: Every 3:00 x 5 Sets: 6 Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups Movement Limitations: Close Grip Bench / Multi Grip Bench / Floor Press / Dumbbell Bench Press WORKOUT "MOJO" Rounds and Reps For Reps | 16:00 AMRAP 12/9 Calorie Row 1 Round "Strict Cindy" (5 Strict Pull-Ups / 10 Push-Ups / 15 Air Squats) 12/9 Calorie Echo Bike 3 Burpee Bar Muscle-Ups Score = Rounds + Reps ────────────────────────────── Level 2 16:00 AMRAP 12/9 Calorie Row 4 Strict Pull-Ups 8 Push-Ups 12 Air Squats 12/9 Calorie Echo Bike 3 Burpee Chest-to-Bar Pull-Ups ────────────────────────────── Level 1 16:00 AMRAP 10/8 Calorie Row 4 Ring Rows 8 Elevated Push-Ups 12 Air Squats 10/8 Calorie Echo Bike 3 Burpee Jumping Pull-Ups ────────────────────────────── Masters 16:00 AMRAP 10/8 Calorie Row 3 Strict Pull-Ups 6 Push-Ups 9 Air Squats 10/8 Calorie Echo Bike 3 Burpee Pull-Ups ────────────────────────────── Competitor 16:00 AMRAP 15/12 Calorie Row 1 Round Strict Super Cindy (7 Strict Pull-Ups / 14 Push-Ups / 21 Air Squats) 15/12 Calorie Echo Bike 5 Burpee Bar Muscle-Ups Coaches Notes "Goal: 5-6 Rounds RPE: 7-8/10 Stimulus: Upper Body Muscular Endurance / Aerobic Capacity Primary Objective: Upper body fatigue management across all pulling and pressing movements. Secondary Objective: Consistent machine paces from round to round. Workout Strategy Row: Controlled and consistent every round. Athletes should arrive at the pull-up bar composed, not gasping. Strict Cindy: Unbroken is the goal early. As rounds accumulate short breaks are fine but transitions stay tight. The air squats are the recovery. Echo Bike: Same output every round. Lock in a repeatable pace and hold it regardless of upper body fatigue. Burpee Bar Muscle-Ups: Stay composed on the jump and transition. Smooth mechanics every rep." Big Class Modification: Option 1: For Reps 16:00 AMRAP 12/9 Calorie Machine Choice 1 Round "Strict Cindy" 12/9 Calorie Machine Choice 3 Burpee Bar Muscle-Ups Score = Rounds + Reps Making the Machine: First Come First Serve Option 2: For Reps 16:00 AMRAP 12/9 Calorie Machine Choice 1 Round "Strict Cindy" 6 Shuttle Runs 3 Burpee Bar Muscle-Ups Score = Rounds + Reps Shuttle Run = 25/25ft, 7.5/7.5m 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: 12 Dumbbell Hammer Curls 12 Dumbbell Floor Skull Crushers Powered by