General Prep

  • 400m Run
  • 1:00 Row
  • 1:00 Echo Bike
  • 2 Sets:
  • 5 Inchworm to Extended Plank
  • 10/10 Single Leg Glute Bridge
  • :15 Wall Lean March
  • 3/3 Wall Lean Sprint Switch

Specific Prep

  • 2 Sets:
  • 9/7 Calorie Row
  • 9/7 Calorie Echo Bike
  • 10/10m A-Skips + B-Skips
  • 10/10m High Knees + Butt Kicks
  • 25-50m Stride / Speed Acceleration
  • Use this to confirm row pace, bike RPM, and run effort before the clock starts on "Sandman".

SANDMAN

Every 5:00 x 6 Sets

Interval conditioning piece with row, bike, and run every 5:00 for 6 sets. Score is sum total time across all sets. Tests aerobic threshold and pacing consistency.

Score = Sum Total Time

Rx
  1. Calorie Row
    16 cal13 cal
  2. Calorie Echo Bike
    15 cal11 cal
  3. Run
    400m
Level 2
  1. Calorie Row
    15 cal12 cal
  2. Calorie Echo Bike
    12 cal9 cal
  3. Run
    400m
Level 1
Every 5:00 x 5 Sets
  1. Calorie Row
    12 cal9 cal
  2. Calorie Echo Bike
    10 cal7 cal
  3. Run
    200m
    or 2:00 Easy Run
Masters
Every 5:00 x 5 Sets
  1. Calorie Row
    15 cal12 cal
  2. Calorie Echo Bike
    12 cal9 cal
  3. Run
    300m
Big Class Option A
Start half the class on machines, half the class on the run.
Big Class Option B
Alternating stations every 2:30 for 12 sets. Can split into 4 groups with half starting on alternating stations and half on a 1-minute delay.
Every 2:30 x 12 Sets (alternating stations)
Station 1: Calorie Row + Calorie Echo Bike
16 cal row + 15 cal bike13 cal row + 11 cal bike
Station 2: Run
400m
Bad Weather Modification
Replace run with shuttle runs
Every 5:00 x 6 Sets
Calorie Row
16 cal13 cal
Calorie Echo Bike
15 cal11 cal
Shuttle Runs
7.5m

PRVN Mobility #2

  • :30/:30 KB Calf Smash
  • 1:00/1:00 Active Pigeon Stretch
  • 1:00/1:00 Crossbody Lat Stretch
  • 1:00 Updog Pose

Optional Accessories

For Quality | 3-4 Sets:
  • :20/:20 Single Leg Hip Thrust Hold off Bench
  • 10 Standing Dumbbell Calf Raises
  • :30/:30 Side Plank Hold
  • Rest as needed
  • Purpose: Unilateral hip strength, calf resilience, and lateral core stability — directly supports running mechanics and machine output.
Goal: 3:30-4:15 per set (60-90 seconds rest at Rx pace) RPE: 8-8.5/10 Stimulus: Mixed Mono Threshold Conditioning / Aerobic Capacity

Primary: Maintain consistent splits across all six sets. The last set should look like the first set — that is the only standard that matters today.

Secondary: Learn your machines. This workout is as much about pacing intelligence as fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, RPM range on the Echo Bike, and 400m split at threshold effort.

Strategy

Row: Get up to pace in 2-3 strokes and lock it in. Do not sprint off the start. The row sets the ceiling for the entire set. Echo Bike: Controlled, consistent RPM (60-70 RPM at sustainable output). The legs are loaded from the row — mashing through the calories will cost on the run. 400m Run: Hard but controlled, roughly 85-90% of all-out effort. If any portion becomes a walk, something earlier was too fast. Rest Window: Athletes should see 60-90 seconds rest at Rx pace. Under :30 = machines were too fast. Over 2:00 = push the pace.

Class Date 14/04/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Tuesday 14th Apr 2026 Warm-Up Flow General Prep 400m Run 1:00 Row 1:00 Echo Bike 2 Sets: 5 Inchworm to Extended Plank 10/10 Single Leg Glute Bridge :15 Wall Lean March 3/3 Wall Lean Sprint Switch Specific Prep 2 Sets: 9/7 Calorie Row 9/7 Calorie Echo Bike 10/10m A-Skips + B-Skips 10/10m High Knees + Butt Kicks 25-50m Stride / Speed Acceleration Use this to confirm row pace, bike RPM, and run effort before the clock starts on "Sandman". "SANDMAN" Time (Combined) Every 5:00 x 6 Sets 16/13 Calorie Row 15/11 Calorie Echo Bike 400m Run Score = Sum Total Time Level 2 Every 5:00 x 6 Sets 15/12 Calorie Row 12/9 Calorie Echo Bike 400m Run Level 1 Every 5:00 x 5 Sets 12/9 Calorie Row 10/7 Calorie Echo Bike 200m Run or 2:00 Easy Run Masters Every 5:00 x 5 Sets 15/12 Calorie Row 12/9 Calorie Echo Bike 300m Run Competitor Every 5:00 x 8 Sets 20/16 Calorie Row 18/13 Calorie Echo Bike 400m Run Big Class Option A: Start half the class on machines, half the class on the run. Big Class Option B: Every 2:30 x 12 Sets (alternating stations) Station 1: 16/13 Calorie Row + 15/11 Calorie Echo Bike Station 2: 400m Run Score = Sum Total Time Can split into 4 groups with half starting on alternating stations and half on a 1-minute delay. Bad Weather Modification: Every 5:00 x 6 Sets 16/13 Calorie Row 15/11 Calorie Echo Bike 12 Shuttle Runs (25/25ft, 7.5/7.5m) Score = Sum Total Time Coaches Notes Goal: 3:30-4:15 per set (60-90 seconds rest at Rx pace) Stimulus: Mixed Mono Threshold Conditioning / Aerobic Capacity RPE: 8-8.5/10 Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set — that is the only standard that matters today. Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, RPM range on the Echo Bike, and 400m split at threshold effort. Workout Strategy Row: Get up to pace in 2-3 strokes and lock it in. Do not sprint off the start. The row sets the ceiling for the entire set. Echo Bike: Controlled, consistent RPM (60-70 RPM at sustainable output). The legs are loaded from the row — mashing through the calories will cost on the run. 400m Run: Hard but controlled, roughly 85-90% of all-out effort. If any portion becomes a walk, something earlier was too fast. Rest Window: Athletes should see 60-90 seconds rest at Rx pace. Under :30 = machines were too fast. Over 2:00 = push the pace. PRVN Mobility #2 Unscored :30/:30 KB Calf Smash 1:00/1:00 Active Pigeon Stretch 1:00/1:00 Crossbody Lat Stretch 1:00 Updog Pose Optional Accessories For Quality | 3-4 Sets: :20/:20 Single Leg Hip Thrust Hold off Bench 10 Standing Dumbbell Calf Raises :30/:30 Side Plank Hold Rest as needed Purpose: Unilateral hip strength, calf resilience, and lateral core stability — directly supports running mechanics and machine output. XCheck into class Powered by