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

• 15x Lunge Drives (each side)

• 15x Air Slams

• 30x High Knees (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: Shorten your step depth on Lunge Drives or switch to normal lunges. Move more slowly on Air Slams, and move to a controlled marching rhythm on High Knees.

• Pregnancy (Trimester 2 & 3): Take steady, controlled steps on Lunge Drives and you can hold a wall for support. Stand with a broad base for Air Slams, and swap High Knees for a steady power march to remain comfortable and balanced.

• Postpartum: Exhale as you drive up from your front foot on Lunge Drives, and on the downward strike of Air Slams. If you notice any leaking during High Knees, you can switch to a lower impact march.