Class Date Class Stream Text Size Theme Window Display Kavita Jaduram Tuesday 7th Apr 2026 Warm-Up Flow General Warm-Up 2:00 Cardio Choice :30/:30 World's Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) 2 Sets: :30 Jump Rope Practice 6 Romanian Deadlifts 6 Tall Muscle Cleans 6 Front Squats 4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack) Specific Barbell Prep 1 Clean + 3 Hang Cleans @ light loads 1 Clean + 2 Hang Cleans @ moderate loads 1 Clean + 2 Hang Cleans @ 5-10% below starting weight Then get working loads Specific Primer (After Weightlifting) 2 Controlled Sets Building to working loads: 250m Row (building pace) 5 Single Dumbbell Box Step-Up Overs @ warm-up load 15 Double Unders 250m Row @ working pace 5 Single Dumbbell Box Step-Up Overs @ working load 20 Double Unders Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before clock starts on "Mako". STRENGTH / SKILL Clean Complex 7/04/2026 Weight Every 2:30 x 5 Sets Clean + 2 Hang Clean + Front Squat Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. Priority is the Hang Clean — catch high early and start catching lower and lower each set. Clean can be Power or Squat Clean. Modifications: - Adjust to Hang Power Clean for all cleans OR - 3 Hang Power Cleans + 3 Front Squats (newer athletes — manage positions and develop technique) "MAKO" Time 3 Rounds for Time | 15:00 Cap 500m Row 20 Single Dumbbell Step-Up Overs 50 Double Unders Dumbbell: 22.5/15kg Box Height: 24/20in Level 2 3 Rounds for Time 500m Row 20 Single Dumbbell Step-Up Overs 50 Double Unders Dumbbell: 15/12kg Level 1 3 Rounds for Time 400m Row 20 Single Dumbbell Step-Up Overs 50 Single Unders Dumbbell: 12/8kg Masters 3 Rounds for Time 500m Row 20 Single Dumbbell Step-Up Overs 35 Double Unders or 75 Single Unders Dumbbell: 15/12kg Competitor 3 Rounds for Time 500m Row 20 Single Dumbbell Step-Up Overs 50 Double Unders Dumbbell: 32/22.5kg | Box: 24/20in Big Class Option For Time (Every 5:00 x 3 Sets) 500m Row 20 Single Dumbbell Step-Up Overs 50 Double Unders Dumbbell: 22.5/15kg Score = Sum Total Time Coaches Notes Goal: 11:00-15:00 Time Cap: 15:00 Stimulus: Aerobic Capacity / Cyclical Pacing RPE: 7-8/10 Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds. Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, tall torso and midline braced. Workout Strategy Row: Set pace in round 1 and hold it across all three rounds. 85% effort — not a sprint but not a recovery row. Round 2 is where this workout is won or lost. Single Dumbbell Step-Overs: Stay low and close to the box with a braced midline to save the lower back and keep step-overs efficient. Consistent hold position throughout. Double Unders: These come at the end of each round when breathing is highest. Focus on breathing and rhythm. 50 dubs — goal is unbroken each set. PRVN Mobility #3 Unscored 1:00/1:00 Couch Stretch 1:00 Extended Reverse Plank Bridge 1:00 Child’s Pose 1:00/1:00 Wall Figure 4 Stretch Optional Accessories For Quality | 3 Sets: 12 Dual Kettlebell Front Squats 50ft (15m) Sled Push :30/:30 Paloff Press Hold Rest as needed Purpose: Front rack strength endurance, posterior chain drive, and rotational core stability — directly supports clean positions and cyclical pacing mechanics. X Check into class Powered by