For Time
13 mins. Time Cap
Complete 4 full rounds for time, moving with slow control.

• 10x Bulgarian Split Squats (5x each side)

• 10x Hand-release Push-ups / Knee Push-ups

• 10x Shoulder Taps (Total reps)

Your score is the total time taken to complete all 4 rounds. If you do not finish within the 13 minutes window, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Swap Bulgarian Split Squats for basic reverse lunges if your balance feels unstable. Perform Hand-release Push-ups / Knee Push-ups and Shoulder Taps from your knees to reduce core intensity.

• Pregnancy (Trimester 2 & 3): Avoid Bulgarian Split Squats if your hips or pelvis feel unstable or ache; switch to regular tracking split squats while holding a wall for balance. Swap out Shoulder Taps and Hand-release Push-ups / Knee Push-ups for elevated variations with your hands on a sturdy bench to keep your belly safe from peaking or bulging.

• Postpartum: Slow, deliberate core control is key here. If your belly peaks into a cone shape during Shoulder Taps, move to your knees or elevate your hands. Ensure you breathe smoothly and execute a clear exhale on the toughest part of every single rep.