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

• 15x Squat Thrusts

• 45s Static Bear Crawl Hold

• 12x Lateral Shuffles (Floor Touch) (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: Step your feet back one at a time on Squat Thrusts instead of jumping. Drop your knees occasionally during Static Bear Crawl Hold if your core gets tired. Use a smooth step-touch instead of dynamic bounding for Lateral Shuffles (Floor Touch).

• Pregnancy (Trimester 2 & 3): Put your hands on a bench or box for Squat Thrusts. Swap Static Bear Crawl Hold for bird-dogs.

• Postpartum: Step back slowly on Squat Thrusts to reduce impact. Ensure your breathing is continuous and relaxed during Static Bear Crawl Hold. Reduce the speed of Lateral Shuffles (Floor Touch) and stop if you notice any leaking or a heavy dragging feeling.