General Warm-Up

  • :30/:30 Samson Stretch and Lunge
  • :30/:30 Active Pigeon Pose
  • 10/10 Single Leg Glute Bridges
  • :30 Glute Bridge Hold
  • 2 Sets
  • :30 Jump Rope
  • 10 Goblet Cossack Squats
  • 5/5 Pendulum Lunges (set 1: unweighted, set 2: weighted)
  • :30 Dead-Bugs
  • :30 Bird-Dogs

Specific Prep and Primer

  • 10 Empty Barbell Back Squats
  • 4 Jumping Lunges
  • 8 Back Squats @ 40-50%
  • 4 Jumping Lunges
  • 6 Back Squats @ 50-60%
  • 2 Jumping Lunges
  • Then Load to Working Weights

Back Squat

Every 3:00 x 5 Sets
  • Set 1: 6 Back Squats + 8 Jumping Lunges
  • Set 2: 6 Back Squats + 8 Jumping Lunges
  • Set 3: 5 Back Squats + 6 Jumping Lunges
  • Set 4: 4 Back Squats + 6 Jumping Lunges
  • Set 5: 3 Back Squats + 4 Jumping Lunges
Starting @ 70% on Set 1 (6 Reps), increasing by feel to around an 8/10 RPE on Set 5 (3 Reps)

Back Squat with descending reps paired with jumping lunges every 3:00 for 5 sets

Level 1

Every 3:00 x 4 Sets: 6-8 Back Squats @ 6-7 RPE + 4 Jumping Lunges or Squat Jumps. Movement Limitations: Box Squat / Bulgarian Split Squat / Sub Squat Jumps for Broad Jumps

1RM (kg) 70% 75% 80% 85% 90%
50 35 38 40 43 45
60 42 45 48 51 54
70 49 53 56 60 63
80 56 60 64 68 72
90 63 68 72 77 81
100 70 75 80 85 90
110 77 83 88 94 99
120 84 90 96 102 108
130 91 98 104 111 117
140 98 105 112 119 126
150 105 113 120 128 135
160 112 120 128 136 144

MINI-ME

AMRAP Cap 08:00

8-minute AMRAP with ascending reps of double unders and dual dumbbell reverse lunges

Rx
20-40-60-80-100… Double Unders, 4-8-12-16-20… Dual Dumbbell Reverse Lunges
  1. 20-40-60-80-100… Double Unders
  2. 4-8-12-16-20… Dual Dumbbell Reverse Lunges
    22.5kg15kg
    2x dumbbells
Level 2
20-40-60-80-100… Double Unders, 4-8-12-16-20… Dual Dumbbell Reverse Lunges
  1. 20-40-60-80-100… Double Unders
  2. 4-8-12-16-20… Dual Dumbbell Reverse Lunges
    15kg12kg
    2x dumbbells
Level 1
40-80-120-160… Single Unders, 4-8-12-16-20… Dual Dumbbell Reverse Lunges
  1. 40-80-120-160… Single Unders
  2. 4-8-12-16-20… Dual Dumbbell Reverse Lunges
    12kg8kg
    2x dumbbells
Masters
20-40-60-80-100… Double Unders, 4-8-12-16-20… Dual Dumbbell Reverse Lunges
  1. 20-40-60-80-100… Double Unders
  2. 4-8-12-16-20… Dual Dumbbell Reverse Lunges
    14kg9kg
    2x dumbbells

PRVN Mobility #4

  • 10/10 Quadruped Adductor Hip Rock (5s Pause)
  • 1:00/1:00 Half Kneeling Hamstring Stretch
  • 1:00 Down Dog Calf Stretch
  • 1:00 Saddle Pose

Optional Accessories

3 Sets
  • 15/15 Banded Terminal Knee Extensions
  • 10/10 Single Leg Barbell Hip Thrust

Optional Accessories

3 Sets
  • :15/:15 Side Star Plank
  • :15/:15 Copenhagen Plank
Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20) RPE: 8.5/10 Cap: 08:00 Stimulus: Lower Body Endurance / Coordination / Muscular Stamina

Primary: Maintain unbroken double under sets through the 40 Dubs.

Secondary: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight.

Strategy

Double Unders: Unbroken is the target in early rounds. Plan breaks on the 60 and 80 round. Consistent rhythm and controlled breathing carry athletes further than trying to speed up the rope. Dual Dumbbell Reverse Lunges: Keep moving throughout. Consistent steps, braced midline, tall torso every rep. Stay patient as the rep count climbs.

Class Date 01/04/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Wednesday 1st Apr 2026 Warm-Up Flow General Warm-Up :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold 2 Sets :30 Jump Rope 10 Goblet Cossack Squats 5/5 Pendulum Lunges (set 1: unweighted, set 2: weighted) :30 Dead-Bugs :30 Bird-Dogs Specific Prep and Primer 10 Empty Barbell Back Squats 4 Jumping Lunges 8 Back Squats @ 40-50% 4 Jumping Lunges 6 Back Squats @ 50-60% 2 Jumping Lunges Then Load to Working Weights STRENGTH / SKILL Back Squat Weight 5 sets, 3:00 Coaches Notes Back Squat Every 3:00 x 5 Sets Set 1: 6 Back Squats + 8 Jumping Lunges Set 2: 6 Back Squats + 8 Jumping Lunges Set 3: 5 Back Squats + 6 Jumping Lunges Set 4: 4 Back Squats + 6 Jumping Lunges Set 5: 3 Back Squats + 4 Jumping Lunges Jumping Lunges are alternating and total reps (8 = 4 per leg). Starting @ 70% on Set 1 (6 Reps), increasing by feel to around an 8/10 RPE on Set 5 (3 Reps). Level 1: Every 3:00 x 4 Sets: 6-8 Back Squats @ 6-7 RPE + 4 Jumping Lunges or Squat Jumps Movement Limitations: Box Squat / Bulgarian Split Squat / Sub Squat Jumps for Broad Jumps WORKOUT "MINI-ME" Rounds and Reps 8:00 AMRAP 20-40-60-80-100 … Double Unders 4-8-12-16-20 … Dual Dumbbell Reverse Lunges Dumbbells: 22.5/15kg ────────────────────────────── Level 2 8:00 AMRAP 20-40-60-80-100 … Double Unders 4-8-12-16-20 … Dual Dumbbell Reverse Lunges Dumbbell: 15/12kg ────────────────────────────── Level 1 8:00 AMRAP 40-80-120-160 … Single Unders 4-8-12-16-20 … Dual Dumbbell Reverse Lunges Dumbbell: 12/7kg ────────────────────────────── Masters 8:00 AMRAP 20-40-60-80-100 … Double Unders 4-8-12-16-20 … Dual Dumbbell Reverse Lunges Dumbbell: 14/9kg ────────────────────────────── Competitor 8:00 AMRAP 20-40-60-80-100 … Double Unders 4-8-12-16-20 … Dual Dumbbell Reverse Lunges Dumbbell: 32/22.5kg Coaches Notes Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20) RPE: 8.5/10 Stimulus: Lower Body Endurance / Coordination / Muscular Stamina Primary Objective: Maintain unbroken double under sets through the 40 Dubs. Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight. Workout Strategy Double Unders: Unbroken is the target in early rounds. Plan breaks on the 60 and 80 round. Consistent rhythm and controlled breathing carry athletes further than trying to speed up the rope. Dual Dumbbell Reverse Lunges: Keep moving throughout. Consistent steps, braced midline, tall torso every rep. Stay patient as the rep count climbs. PRVN Mobility #4 Unscored 10/10 Quadruped Adductor Hip Rock (5s Pause) 1:00/1:00 Half Kneeling Hamstring Stretch 1:00 Down Dog Calf Stretch 1:00 Saddle Pose Optional Accessories 3 Sets 15/15 Banded Terminal Knee Extensions 10/10 Single Leg Barbell Hip Thrust - 3 Sets: :15/:15 Side Star Plank :15/:15 Copenhagen Plank XCheck into class Powered by