Class Date 15/04/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Wednesday 15th Apr 2026 Warm-Up Flow General Prep and Mobility 2:00 Cardio Choice :15 Hand to Hand Wrist Circles :15 Alternating Arm Swings :15 Back Slaps 10 Alt Scorpions 10 Alt Iron Cross Stretch 10 Down Dog to Up Dog 10 Down Dog Alternating Toe Touches Specific Prep 2 Sets: 6 Tall Muscle Cleans 8 Bradford Press with Lockout 10 Behind the Neck Elbow Punch Throughs 8 Scap Pull-Ups 6 Bar Kip Swings 4 Hanging Knee Raises Primer for the Workout 3 Position Power Clean + Split Jerk (Pause in the Catch and in the Recovery) 5-7 Box Assisted Kip Swings (developing better tension) Add Loads: 3 Power Clean + Push Jerks @ light load 3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar 3 Power Clean + Push Jerks @ moderate load 3 Toes to Bar Build to final load on bar, then strip weight and have all weight jumps set and ready for the workout. "DOC OCK" — BENCHMARK Reps For Reps | 5 Sets: 2:00 AMRAP / 2:00 Rest between sets Set 1: 22 Toes to Bar + Max Clean and Jerk @ 61/43kg Set 2: 20 Toes to Bar + Max Clean and Jerk @ 70/48kg Set 3: 18 Toes to Bar + Max Clean and Jerk @ 84/57kg Set 4: 16 Toes to Bar + Max Clean and Jerk @ 93/61kg Set 5: 14 Toes to Bar + Max Clean and Jerk @ 102/70kg Score = Total Clean and Jerks (record each set) Suggested %: Set 1 50% / Set 2 60% / Set 3 70% / Set 4 75% / Set 5 80% Level 2 5 Sets: 2:00 AMRAP / 2:00 Rest 15 Toes to Bar + Max Clean and Jerk Set 1: 43/29kg | Set 2: 52/34kg | Set 3: 61/43kg | Set 4: 70/48kg | Set 5: 84/56kg Level 1 5 Sets: 2:00 AMRAP / 2:00 Rest 15 Hanging Knee Raises + Max Hang Power Clean + Push Press (Light, consistent load across all 5 sets — 50-60% of 1RM) Masters 5 Sets: 2:00 AMRAP / 2:00 Rest 15 Toes to Bar or Kipping Knees to Elbows + Max Clean and Jerk Set 1: 34/25kg | Set 2: 43/29kg | Set 3: 52/34kg | Set 4: 61/43kg | Set 5: 70/48kg Competitor 5 Sets: 2:00 AMRAP / 2:00 Rest 20 Toes to Bar Buy-In Each Set + Max Clean and Jerk (same weights as Rx) Big Class: As prescribed. Ensure all load jumps are set before the clock starts with plates staged efficiently. Special Note: This workout originally had 20 Toes to Bar across the entire workout (2022 version). The T2B count has been increased to create extra incentive in the later barbells and more consistent results on the final bar. Competitor version retains the original 20 T2B buy-in each set. Coaches Notes Goal: 28-36 Total Clean and Jerks (e.g. 10-8-6-6-4) Stimulus: Benchmark / Barbell Cycling + Grip Endurance RPE: 9/10 Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. 90 total T2B for Level 3 athletes — the volume is substantial. Goal is to reach the barbell with at least 45 seconds remaining each set. Secondary Objective: Accumulate as many Clean and Jerks as possible, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps. Workout Strategy Toes to Bar: Strategy confirmed before the clock starts — break early, break smart, protect the grip. 10-10 or 7-7-6 split is more efficient than unbroken sets that cost grip in sets 3 and 4. Sets 1-2 C&J: Quick singles — load is manageable, accumulate reps. Sets 3-4 C&J: Controlled reset between reps — drop, breathe, and go. Set 5 C&J: Goal is 2-4 quality reps — get to the bar and finish strong. Rest 2:00: A full reset — shake out hands, load the next bar, arrive mentally ready. PRVN Mobility #6 Unscored 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00 Standing Forward Fold 1:00/1:00 Crossbody Lat Stretch Optional Accessories For Quality | 3 Sets: 15 GHD Hip Extensions :30 Sorenson Hold 10 Ring Hamstring Curls Rest as needed Purpose: Posterior chain resilience and hamstring endurance — directly supports clean mechanics and hip hinge positions under fatigue. XCheck into class Powered by