General Prep

  • 1:00-2:00 Cardio Choice
  • 2 Sets:
  • :30 Jump Rope
  • 10 Banded Passthroughs
  • 15 Banded Pull-Aparts
  • 10 Air Squats + 5 Jumping Squats
  • 5 Inchworm Push-Ups
  • 20 Bear Plank Shoulder Taps

Specific Barbell Prep

  • 3 Sets:
  • 3 Bench Press + 3 Bent Over Ballistic Chest Pass
  • Building to working loads

Specific Primer (After Bench)

  • 2 Rounds:
  • 15 Double Unders or 30 Single Unders
  • 3 Burpees
  • 5 Wall Balls
  • Rest 2:00 then hit the workout

Bench Press

Every 2:30 x 5 Sets
Set 1-2: 5 reps, Set 3: 4 reps, Set 4-5: 3 reps
Starting @ 70% on Set 1 (5 Reps), increasing by feel to ~9/10 RPE on Set 5 (3 Reps). Goal: 85-90%

Bench Press paired with Bent Over Ballistic Chest Pass across 5 sets with descending reps on the bench press and consistent explosive throws

All Levels

Each set includes 5 Bent Over Ballistic Chest Pass after the bench press. Explosive intent on every throw into the floor from a horizontal body position — power development movement, treat it with max intent.

1RM (kg) 70% 75% 80% 85% 90%
30 21 23 24 26 27
35 25 26 28 30 32
40 28 30 32 34 36
45 32 34 36 38 41
50 35 38 40 43 45
55 39 41 44 47 50
60 42 45 48 51 54
70 49 53 56 60 63
80 56 60 64 68 72
90 63 68 72 77 81
100 70 75 80 85 90
110 77 83 88 94 99

CARNAGE

AMRAP Cap 12:00

12-minute AMRAP of double unders, burpees, and wall balls testing gymnastics endurance and pacing discipline

Rx
  1. 100 Double Unders
  2. 25 Burpees
  3. 50 Wall Balls
    9kg to 10ft6kg to 9ft
Level 2
  1. 75 or 150 Double Unders or Single Unders
  2. 20 Burpees
  3. 35 Wall Balls
    6kg4kg
Level 1
  1. 100 or 1:00 Single Unders or Jump Rope
  2. 15 Burpees
  3. 25 Wall Balls or Air Squats
    4kg4kg
    or Air Squats with ball
Masters
  1. 75 or 150 Double Unders or Single Unders
  2. 15 Burpees
  3. 35 Wall Balls
    6kg4kg

PRVN Mobility #1

  • 1:00/1:00 Tall Dragon Stretch
  • 1:00/1:00 Scorpion Stretch
  • 1:00 Seated Chest Stretch
  • 1:00/1:00 Single Leg Forward Fold

Part A

3 Sets:
  • 12 Weighted Maltese Raises
  • 12 Weighted Victorian Raises
  • Rest as needed

Part B

3 Sets:
  • 12/9 Strict Ring Dips
  • 25 Banded Tricep Extensions
  • Accumulate 1:00 Ring Support Hold
  • Rest as needed
  • Purpose: Shoulder girdle health, pressing longevity, and ring stability — directly supports bench press mechanics and gymnastics pressing positions.
Goal: 2+ Rounds RPE: 8-8.5/10 Cap: 12:00 Stimulus: Gymnastics / Monostructural / Mixed Modal Muscular Endurance

Primary: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. Maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.

Secondary: Complete each round of the workout in under 6 minutes.

Strategy

Double Unders: Relaxed and controlled — fight the rope here and the burpees become a problem. Unbroken is the goal each round. Burpees: Slow, rhythmic cadence held consistently (12-16 reps per minute). Sprint-and-stop approach always loses to a controlled, sustained burpee pace. This is where the workout can get away from athletes who don't respect them. Wall Balls: Planned sets — 25-15-10 split held across rounds is far more efficient than going unbroken in round 1 and falling apart in round 2. Break before failure, stay close to the wall, breathe at the top.

Class Date 16/04/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Kavita Jaduram Thursday 16th Apr 2026 Warm-Up Flow General Prep 1:00-2:00 Cardio Choice 2 Sets: :30 Jump Rope 10 Banded Passthroughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps Specific Barbell Prep 3 Sets: 3 Bench Press + 3 Bent Over Ballistic Chest Pass Building to working loads Specific Primer (After Bench) 2 Rounds: 15 Double Unders or 30 Single Unders 3 Burpees 5 Wall Balls Rest 2:00 then hit the workout STRENGTH / SKILL Bench Press Weight 5 sets, 2:30 Coaches Notes Bench Press + Ballistic Chest Pass Every 2:30 x 5 Sets Set 1: 5 Bench Press + 5 Bent Over Ballistic Chest Pass Set 2: 5 Bench Press + 5 Bent Over Ballistic Chest Pass Set 3: 4 Bench Press + 5 Bent Over Ballistic Chest Pass Set 4: 3 Bench Press + 5 Bent Over Ballistic Chest Pass Set 5: 3 Bench Press + 5 Bent Over Ballistic Chest Pass Starting @ 70% on Set 1 (5 Reps), increasing by feel to ~9/10 RPE on Set 5 (3 Reps). Goal: 85-90%. Bent Over Ballistic Chest Pass: Explosive intent on every throw into the floor from a horizontal body position — power development movement, treat it with max intent. "CARNAGE" Rounds and Reps 12:00 AMRAP 100 Double Unders 25 Burpees 50 Wall Balls Wall Ball: 9/6kg to 10/9ft Level 2 12:00 AMRAP 75 Double Unders or 150 Single Unders 20 Burpees 35 Wall Balls (6/4kg) Level 1 12:00 AMRAP 100 Single Unders or 1:00 Jump Rope 15 Burpees 25 Wall Balls (or Air Squats with 10/8lb ball) Masters 12:00 AMRAP 75 Double Unders or 150 Single Unders 15 Burpees 35 Wall Balls (6/4kg) Competitor 12:00 AMRAP 100 Double Unders 25 Burpees to Target 50 Wall Balls (14/9kg to out-of-reach target) Coaches Notes Goal: 2+ Rounds Stimulus: Gymnastics / Monostructural / Mixed Modal Muscular Endurance RPE: 8-8.5/10 Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. Maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves. Secondary Objective: Complete each round of the workout in under 6 minutes. Workout Strategy Double Unders: Relaxed and controlled — fight the rope here and the burpees become a problem. Unbroken is the goal each round. Burpees: Slow, rhythmic cadence held consistently (12-16 reps per minute). Sprint-and-stop approach always loses to a controlled, sustained burpee pace. This is where the workout can get away from athletes who don't respect them. Wall Balls: Planned sets — 25-15-10 split held across rounds is far more efficient than going unbroken in round 1 and falling apart in round 2. Break before failure, stay close to the wall, breathe at the top. PRVN Mobility #1 Unscored 1:00/1:00 Tall Dragon Stretch 1:00/1:00 Scorpion Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories Part A | 3 Sets: 12 Weighted Maltese Raises 12 Weighted Victorian Raises Rest as needed Part B | 3 Sets: 12/9 Strict Ring Dips 25 Banded Tricep Extensions Accumulate 1:00 Ring Support Hold Rest as needed Purpose: Shoulder girdle health, pressing longevity, and ring stability — directly supports bench press mechanics and gymnastics pressing positions. XCheck into class Powered by