AMRAP (13 mins.)
Complete as many rounds as possible in 13 mins.

• 10x Chair Step-ups (each side)

• 10x Dead Bugs (total reps)

• 10x Staggered-Stance Squats (each side)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 13 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Use a lower box or step for Chair Step-ups. Slow down your pacing on Dead Bugs to keep your lower back glued to the floor. Reduce the depth on Staggered-Stance Squats or switch to regular squats.

• Pregnancy (Trimester 2 & 3): Switch to a lower sofa or coffee table for Chair Step-ups or hold onto a wall for stability. Take a wide stance on Staggered-Stance Squats to make clear room for your bump.

• Postpartum: Focus on gentle core engagement during Dead Bugs, exhaling as you extend your limbs, keeping your lower back glued to the floor. Drive through your front heel on Chair Step-ups and Staggered-Stance Squats, and take a quick break if you notice any symptoms like pressure, or leaking down below.