"No Ifs, Ands, or Butts"
3 Rounds For Time:
50 AbMat Sit-ups
30 Shuttle Runs
150' Walking Lunge
Time Cap: 25 Minutes
"Sunday Runday"
Run 2-3 Miles
AGE GROUP
13-15 & 55+| Same as class
N/A
This workout is a mix of core strength, conditioning, and lower body endurance. The AbMat sit-ups will target your midline, while the shuttle runs will keep your heart rate elevated. The walking lunges will challenge your legs and stamina. Focus on maintaining a steady pace through the sit-ups, keeping your shuttle runs quick, and staying strong and controlled during the lunges. Efficient transitions between movements will help you push through all three rounds!
Score | Time to complete work.
Sit Ups | 2:00 or less.
Shuttle Run | 5:00 or less.
Walking Lunge | 2:00 or less.
Knees Over Toes in Walking Lunges
Today’s focus is on allowing the knees to travel over the toes during walking lunges. Embracing this natural movement enhances lower body strength, improves mobility, and mirrors real-life motions like climbing stairs or walking uphill. Letting the knee go over the toe engages the quadriceps and ankles more effectively, promoting better functional fitness and joint health when performed with proper form.
SIT UPS
Reduce Reps
Hollow Rocks
SHUTTLE RUN
5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
4:00 Moderate Effort on Treadmill/Runner*
WALKING LUNGE
Reduce Distance
48 Lunges in Place
50 Air Squats
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 14 minutes)
Sit Up | tell, show, do, check
(14- 20 minutes)
Practice Round
Break
Workout adjustments if needed
(20 - 60 minutes)
Look For:
Post Workout Clean Up & Chat (60)
VO2 Max
15 Sets:
30 Seconds Bike or Row [RPE 7-8]
Rest 30 Seconds Between Sets
MINDSET
Maureen Dowd
"The minute you settle for less than you deserve, you get even less than you settled for."
Don’t compromise on your worth; settling for less often leads to further compromises and dissatisfaction.
