For Time (13 Mins Cap)
Complete 3 full rounds of the circuit as fast as possible:

• 50x Cushion Punches

• 20x Windmills

• 50x Air Punches

• 20x Floor-to-ceiling Reaches

• 50x Squat Punches

Your score is the total time it takes you to finish all 3 rounds. If you do not finish within the 13min. window, your score is 13:00 plus the number of reps you had left to do.

Scaling & Safety

• General Regressions: Swap Lateral Shuffles for low-impact side-steps. Perform Plank Heel Taps with your hands elevated on a sturdy box or bench to decrease core intensity. If the weight for Alt. DB Snatches or DB Windmills causes your form to break down, reduce the load or complete the movements using bodyweight only.

• Pregnancy (Trimester 2 & 3): Avoid deep rotational strain during DB Windmills or bodyweight Windmills; swap these for Bird-Dogs or standing side bends. Elevate your hands on a wall or high bench for Plank Heel Taps to prevent abdominal coning. Maintain a wide, supportive base during all punching variations and ensure you can comfortably pass the talk test throughout the session.

• Postpartum: Monitor your pelvic floor carefully during Lateral Shuffles; if you experience any heaviness or leaking, modify immediately to controlled side-shuffles or stationary steps. Focus on a clean, rhythmic exhale on the effort phase of every movement, particularly during MB Slams and Alt. DB Snatches. Prioritise movement quality and core alignment over the speed of the timer.