Class Date Class Stream Text Size Theme Window Display 312Fortitude Monday 6th Apr 2026 Warm-Up Flow General Warm-Up 2:00 Cardio Choice 2 Sets: 10 Banded Pull-Aparts 10 Scapular Pull-Ups :20 Hollow Body Hold :20 Arch Hold 10 American Kettlebell Swings (light) :30 Banded Psoas March 5 No-Jump Burpees Specific Prep 2 Sets: 8 Bar Kip Swings 3-5 Strict Pull-Ups or Modification 10 Russian Kettlebell Swings + 5 American Kettlebell Swings 8 GHD Sit-Ups (Short to Full Range of Motion, progressing set to set) 5 Burpees 200m Run at easy pace Confirm: kettlebell load, GHD range of motion, pull-up scaling, and Echo Bike damper setting. Specific Primer (1 Set at Working Pace) 5 Burpees 5 Strict Pull-Ups or Modification 5 Burpees 200m Run at target effort 5 American Kettlebell Swings at working load 12/9 Calorie Echo Bike at target RPM Rest 2:00 Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace. "BULL" Reps For Reps | 38:00 Total Working Time SECTION 1 — 4 Sets: 1:00 On / 1:00 Off 10 Burpees + Max Reps Strict Pull-Ups 1:00 Rest to Reset Clock (after final rest) SECTION 2 — 4 Sets: 2:00 On / 1:30 Off 10 Burpees + 200m Run + Max Reps V Sit-Ups 1:00 Rest to Reset Clock (after final rest) SECTION 3 — 4 Sets: 3:00 On / 2:00 Off 200m Run + 10 Burpees + 200m Run + Max Reps Set 1: American KB Swings (44/26lb, 20/12kg) Set 2: American KB Swings Set 3: American KB Swings Set 4: Echo Bike Calories Level 2 — same structure: Max Reps: Banded Strict Pull-Ups / V Sit-Ups / KB Swings 20/12kg / Echo Bike Level 1 — same structure (150m runs in S2/S3): Max Reps: Jumping Pull-Ups / AbMat Sit-Ups / Russian KB Swings 16/8kg / Echo Bike Masters — same structure: Max Reps: Strict Pull-Ups or Banded / AbMat Sit-Ups / American KB Swings (lighter) / Echo Bike Competitor — same structure: Max Reps: Chest-to-Bar Pull-Ups / GHD Sit-Ups / American KB Swings 32/24kg / Echo Bike Big Class Option: Start athletes each on different stations and rotate through in the way it's written to allow for 4 groups using machines and sit-up stations. Bad Weather Option (replaces 200m runs): Section 2: 10 Burpees + 6 Shuttle Runs + Max Reps Section 3: 6 Shuttle Runs + 10 Burpees + 6 Shuttle Runs + Max Reps Shuttle Run: 25/25ft (7.5/7.5m) Max Reps — same movement order as written. Coaches Notes Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station. Stimulus: Aerobic Threshold / Mixed Modal Endurance RPE: 7/10 building to 8-9/10 in Section 3 Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set — learn to lean in and clear it fast. Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed. Workout Strategy Burpees: Clear 10 burpees efficiently every set. Under :30 in Section 1. In Section 3 the burpees are sandwiched between two 200m runs — stay relaxed and don't spike heart rate. Strict Pull-Ups: Get to the bar immediately after the last burpee and go. Start with a big set then chip away. GHD Sit-Ups: Consistent sets of 8-12 across all three appearances is better than 20 in Section 1 and 6 in Section 3. American KB Swings: Pick a load you can cycle for 15+ reps unbroken when fresh. Hinge and hip drive, not arms. Echo Bike: Sprint. 85% output — hard charging, consistent station. PRVN Yoga Flow #2 Unscored 2 Rounds for Quality :15sec Down Dog :30sec Up Dog 15sec Down Dog :30sec Tall Lunge (right) :30sec Half Kneeling Hamstring Stretch (right) :15sec Down Dog :30sec Tall Lunge (left) :30sec Half Kneeling Hamstring Stretch (left) Optional Accessories For Quality | 3 Sets: :30/:30 Side Plank 1:00 Sorenson Hold 1:00 Forearm Plank Hold Rest as needed Purpose: Midline / Hips / Core Stability X Check into class Powered by