General Prep

  • 2:00 Row
  • 3 Sets:
  • 5 Inchworm to Hollow Hold
  • 10 Deep Lunge Mountain Climbers
  • 10 Alternating Box Step-Ups
  • 8 Scapular Pull-Ups
  • 4 Strict Knee Raises
  • Then touch on Bar Kip Swings, Knees to Chest and L-Hang and get into the 8:00 Gymnastics Skill/Strength Session

Specific Prep and Primer for Conditioning

  • 200/150m Row
  • 3-5 Toes to Bar or Modification
  • 3-5 Burpees to Plate
  • 3-5 Toes to Bar or Modification

8-minute gymnastics session focusing on bar kip swings, strict knees to chest, and tuck L-hang

In 8:00 Complete 4 Sets

Standard

  • 8 Bar Kip Swings
  • 4 Strict Knees to Chest
  • :10 Tuck L-Hang
  • Rest as needed between sets

DR. EVIL

Every 14:00 x 2 Sets

Two 14-minute intervals of rowing, toes to bar, burpees to plate, and toes to bar. Score is the sum of both round times.

Rest 4:00 after gymnastics session before starting. Score = Sum Total Time (Record Both Times)

Rx
  1. Row
    1000m900m
  2. 25 Toes to Bar
  3. 50 Burpees to Plate
    20kg
  4. 25 Toes to Bar
Level 2
  1. Row
    1000m900m
  2. 20 Toes to Bar
  3. 40 Burpees to Plate
    20kg
  4. 20 Toes to Bar
Level 1
  1. Row
    800m700m
  2. 15 Kipping Knee Raises
  3. 30 Burpees to Plate
    20kg
  4. 15 Kipping Knee Raises
Masters
  1. Row
    1000m900m
  2. 15 Toes to Bar
  3. 30 Burpees to Plate
    20kg
  4. 15 Toes to Bar
Big Class Option A — Reverse Direction
Half the class starts in reverse direction each set. Alternate directions each set.
Big Class Option B — 5:00 Delay
Start on a 5:00 delay. Entire class works in the same direction with staggered starts.
Big Class Option C — 3 Groups (4:30 Delay)
Group 1: 0:00, Group 2: 4:30, Group 3: 9:00. Note: Class timeline will be challenged — may need to shorten gymnastics skill progression early.

PRVN Mobility #6

  • 1:00/1:00 Scorpion Stretch
  • 1:00/1:00 Extended Arm Lizard Pose
  • 1:00 Standing Forward Fold
  • 1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality | 4 Sets
  • 10/10 Half Kneeling Paloff Press with Rotation
  • 12 Seated Banded Rows
  • 30m Sandbag Bear Hug Carry, For Load
  • Rest as needed
  • Purpose: Rotational midline stability, scapular strength, and anterior core loading — supports toes to bar mechanics and rowing posture under fatigue.
Goal: Sub 12:00 Each Set RPE: 8.5-9/10 Stimulus: Aerobic Capacity / Midline Endurance

Primary: Hold consistent row pacing across both sets.

Secondary: Break the toes to bar into planned sets from the first rep, not after failure.

Strategy

Row: Set a pace you can repeat. Aim for a split 5-10 seconds slower than a true 1000m effort and hold it in both sets. Toes to Bar (First 25): Sets of 8-10 are efficient. Plan your sets before you get on the bar. Burpees to Plate: Steady and methodical across all 50 reps. A consistent cadence is worth more than going fast early and crashing at rep 30. Toes to Bar (Final 25): Sets of 5-7 are realistic here. Get back on the bar quickly and grind them out.

Class Date 02/04/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Kavita Jaduram Thursday 2nd Apr 2026 Warm-Up Flow General Prep 2:00 Row 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 8 Scapular Pull-Ups 4 Strict Knee Raises Then touch on Bar Kip Swings, Knees to Chest and L-Hang and get into the 8:00 Gymnastics Skill/Strength Session Specific Prep and Primer for Conditioning 200/150m Row 3-5 Toes to Bar or Modification 3-5 Burpees to Plate 3-5 Toes to Bar or Modification STRENGTH / SKILL Gymnastics Skill/Strength Session In 8:00 Complete 4 Sets: 8 Bar Kip Swings 4 Strict Knees to Chest :10 Tuck L-Hang Rest as needed between sets Then Rest 4:00 and Complete the Workout WORKOUT "DR. EVIL" Time (Combined) Every 14:00 x 2 Sets 1000/900m Row 25 Toes to Bar 50 Burpees to Plate 25 Toes to Bar Plate: 20kg Score = Sum Total Time (Record Both Times) ────────────────────────────── Level 2 Every 14:00 x 2 Sets 1000/900m Row 20 Toes to Bar 40 Burpees to Plate 20 Toes to Bar ────────────────────────────── Level 1 Every 14:00 x 2 Sets 800/700m Row 15 Kipping Knee Raises 30 Burpees to Plate 15 Kipping Knee Raises ────────────────────────────── Masters Every 14:00 x 2 Sets 1000/900m Row 15 Toes to Bar 30 Burpees to Plate 15 Toes to Bar ────────────────────────────── Competitor Every 14:00 x 2 Sets 1000/900m Row 30 Toes to Bar 60 Burpees to Plate 30 Toes to Bar Coaches Notes Goal: Sub 12:00 Each Set RPE: 8.5-9/10 Stimulus: Aerobic Capacity / Midline Endurance Primary Objective: Hold consistent row pacing across both sets. Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure. Workout Strategy Row: Set a pace you can repeat. Aim for a split 5-10 seconds slower than a true 1000m effort and hold it in both sets. Toes to Bar (First 25): Sets of 8-10 are efficient. Plan your sets before you get on the bar. Burpees to Plate: Steady and methodical across all 50 reps. A consistent cadence is worth more than going fast early and crashing at rep 30. Toes to Bar (Final 25): Sets of 5-7 are realistic here. Get back on the bar quickly and grind them out. Big Class Stagger Options: Option A — Reverse Direction Have half the class start in the reverse direction each set. Alternate directions each set. Option B — 5:00 Delay Start on a 5:00 delay. Entire class works in the same direction with staggered starts. Option C — 3 Groups (4:30 Delay) Group 1: 0:00 Group 2: 4:30 Group 3: 9:00 Note: Class timeline will be challenged — may need to shorten gymnastics skill progression early. PRVN Mobility #6 Unscored 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00 Standing Forward Fold 1:00/1:00 Crossbody Lat Stretch Optional Accessories "For Quality | 4 Sets: 10/10 Half Kneeling Paloff Press with Rotation 12 Seated Banded Rows 100ft (30m) Sandbag Bear Hug Carry, For Load Rest as needed Purpose: Rotational midline stability, scapular strength, and anterior core loading — supports toes to bar mechanics and rowing posture under fatigue." XCheck into class Powered by