For Time (13 mins. Time Cap)
Complete 5 full rounds of the circuit as fast as possible.

• 10x Broad Jumps

• 15x DB Hip Thrust

• 12x DB Floor Press

• 20x Alt. Superman Planks (Total reps)

Your score is the total time taken to complete all 5 rounds. If you do not complete all repetitions before the 13 minutes buzzer sounds, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Lower your weights on DB Hip Thrust and DB Floor Press if your alignment breaks down. Switch Alt. Superman Planks to standard plank shoulder taps from a steady kneeling position to take the pressure off your core.

• Pregnancy (Trimester 2 & 3): To avoid feeling lightheaded or dizzy, do not lie flat on your back for DB Floor Press; use an inclined bench or try an elevated standing press instead. Keep a broad, accommodating stance on your setups, and swap out Alt. Superman Planks for standing bird-dogs to clear your bump safely. Keep the loads light and make sure you can talk comfortably.

• Postpartum: Loaded hip extensions like DB Hip Thrust require careful management of internal pressure. Ensure a focused exhale as you drive the weights up. If you notice any leaking or abdominal straining during Alt. Superman Planks, reduce your dumbbell selections or drop to a kneeling posture to give your pelvic floor a break.