Class Date 08/04/2026 Class Functional Fitness 9:00 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Salu Vimahi Wednesday 8th Apr 2026 Warm-Up Flow General Warm-Up 2:00 Cardio Choice 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 2 Sets: 10 Banded Pass-Throughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 5 Pike Push-Ups Specific Barbell Prep 8-10 Empty Barbell Push Press 3 Sets: Adding Loads 3 Push Press + 4-5 Wall Balls to working target height Building to opening working load Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in dip and drive mechanics and wall ball target height. Specific Primer (After Push Press) 2 Controlled Sets: Building to working loads 8 Dual Dumbbell Bench Press 6 Dual Dumbbell Front Squats 1 Partial Wall Walk + 1 Full Wall Walk to 10in standard Then: 10 Dual Dumbbell Bench Press @ working load 6 Dual Dumbbell Front Squats @ working load 2 Full Wall Walks to 10in standard Use this to confirm dumbbell load, front squat elbow position, and wall walk distance before clock starts on "Hammerhead". Push Press Weight 4 sets, 2:30 Coaches Notes Push Press Every 2:30 x 4 Sets Set 1: 6 Push Press + 6-8 High Wall Balls Set 2: 5 Push Press + 6-8 High Wall Balls Set 3: 4 Push Press + 6-8 High Wall Balls Set 4: 3 Push Press + 6-8 High Wall Balls Starting @ 70% on Set 1 (6 Reps), increasing by feel to ~8/10 RPE on Set 4 (3 Reps). High Wall Balls: 12/11ft Target — choose loads that allow you to hit the target. Modifications: - Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press - Wall Balls to choice on high target OR Banded Press @ 00x0 Tempo "HAMMERHEAD" Time (Combined) Every 4:00 x 4 Sets 15 Dual Dumbbell Bench Press 10 Dual Dumbbell Front Squats 5 Wall Walks Dumbbells: 22.5/15kg | Wall Walk: 10in from wall Score = Sum Total Time / Best Set Level 2 Every 4:00 x 4 Sets 15 Dual Dumbbell Bench Press 10 Dual Dumbbell Front Squats 5 Wall Walks Dumbbells: 15/12kg | Wall Walk: 20in from wall Level 1 Every 4:00 x 4 Sets 12 Dual Dumbbell Bench Press 10 Dual Dumbbell Front Squats 3 Wall Walks Dumbbells: 12/7kg | Wall Walk: 30in from wall Masters Every 4:00 x 4 Sets 15 Dual Dumbbell Bench Press 10 Dual Dumbbell Front Squats 3-5 Wall Walks Dumbbells: 15/12kg | Wall Walk: 20in from wall Competitor Every 4:00 x 4 Sets 15 Dual Dumbbell Bench Press 10 Dual Dumbbell Front Squats 5 Wall Walks Dumbbells: 32/22.5kg | Wall Walks: 10in from wall Big Class Option: As written. Stagger athletes by 2:00 on the same clock to create two groups sharing bench and floor space. Group A starts at 0:00 Group B starts at 2:00 Both groups complete all 4 sets on the same interval clock. The real limiter will be dumbbells — confirm quantities early. Coaches Notes Goal: 2:30-3:00 on / 1:00-1:30 off per set Stimulus: Muscular Endurance / Upper Body Push and Squat Volume RPE: 7/10 Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day — load is secondary to keeping the work window tight and mechanics clean on every rep. Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. A controlled rep is faster than a sloppy one. Workout Strategy Dual Dumbbell Bench Press: Unbroken through sets 1 and 2. Full lockout at the top, controlled descent. As fatigue builds small breaks are fine but keep transitions tight. Dual Dumbbell Front Squats: Upright torso and high elbows — don't let the weight pull athletes forward at the bottom. Set up dumbbells for the next set before resting. Wall Walks: Tight midline throughout. A sagging core slows every rep and strains the lower back. Controlled up and controlled back down. PRVN Mobility #5 Unscored 1:00 Elevated Prayer Stretch 1:00/1:00 Single Leg Forward Fold 1:00/1:00 Couch Stretch 1:00/1:00 Thread the Needle Stretch Optional Accessories For Quality | 4 Sets: 10 Ring Tricep Extensions 15 Banded Face Pulls 15/15 Banded Terminal Knee Extensions Rest as needed Purpose: Tricep and elbow resilience, posterior shoulder health, and knee stability — supports pressing longevity and wall walk positioning. XCheck into class Powered by