Class Date 04/04/2026 Class Functional Fitness 8:00 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Andi Baes Saturday 4th Apr 2026 Warm-Up Flow General Prep 2:00 Cardio Choice 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Specific Movement Prep 3-5 Deadlifts 3 Handstand Push-Up Negatives (Controlled light touch of the head to mat) 5 Wall Balls 2 Sets: 3-5 Deadlifts 2-3 Handstand Push-Up (Controlled light touch of the head to mat) 5 Wall Balls *For Handstand Push-Ups, can be Pike Push-Ups, Box Pike Handstand Push-Ups, Strict, or Kipping "GREAT SMOKY" Time For Time: With a Partner 30 Rounds: 1 Deadlift 3 Handstand Push-Ups 5 Wall Balls Barbell: 145/102.5kg | Wall Ball: 9/6kg to 10/9ft Reps may be split in any fashion Score = Total Time ────────────────────────────── Level 2 For Time — With a Partner 30 Rounds 1 Deadlift 3 Handstand Push-Ups (2in riser) 5 Wall Balls Barbell: 102/70kg | Wall Ball: 9/6kg to 10/9ft ────────────────────────────── Level 1 For Time — With a Partner 30 Rounds 1 Deadlift 3 Push-Ups 5 Wall Balls Barbell: 80% of 1RM | Wall Ball: 6/4kg to 10/9ft ────────────────────────────── Masters For Time — With a Partner 30 Rounds 1 Deadlift 3 Box Piked Handstand Push-Ups 5 Wall Balls Barbell: 80% of 1RM | Wall Ball: 6/4kg to 10/9ft ────────────────────────────── Competitor For Time — Solo 30 Rounds 1 Deadlift 3 Handstand Push-Ups 5 Wall Balls Barbell: 145/102.5kg | Wall Ball: 14/9kg to 10/9ft Coaches Notes Goal: 18:00-25:00 Time Cap: 30:00 RPE: 8.5/10 Stimulus: Strength Endurance / Partner Pacing / Transitions Primary Objective: Evenly split workload across 30 rounds — full alternating rounds (15 each) as the default. Secondary Objective: Transitions are life. No wasted time between movements or partners. Workout Strategy Deadlift: One rep per round but load is significant. Lock in position before every pull. Neutral spine, lats engaged, breath braced. Handstand Push-Ups: Three reps per round — 45-90 total reps accumulates fast. Consistent head/hand position and ROM. Wall Balls: Five reps per round. These should move fast every time. Consistent depth, strong hip drive. Partner Strategy: Full alternating rounds is most efficient — one working, one resting, no confusion or hesitation. BIG CLASS General options: - Confirm partner pairing before equipment grab - Stagger start times by 2-3 minutes for large classes sharing wall space - Leap-frogging format if communicating clearly and transitions are immediate PRVN Yoga Flow Unscored 2 Rounds Right Leg + Left Leg :15 second Down Dog :30 second Low Lunge :15 second Elbow to Knee and Rotate :15 second Reach to Sky and Hold :30 second Half Kneeling Hamstring Stretch :30 second Pigeon Optional Accessories "For Quality | 3 Sets: 12 Ring Hamstring Curls :20/:20 Single Leg Sorenson Hold 10 Behind the Neck Strict Press Rest as needed Purpose: Hamstring and posterior chain resilience, unilateral back extension endurance, and overhead pressing health — supports deadlift mechanics and HSPU positioning." XCheck into class Powered by