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

• 10x Lateral Lunges (total)

• 10x Push-ups

• 10x Bicycle Crunches (total)

• 10x Floor-to-Ceiling Reaches

Your score is the number of full rounds you complete, plus any reps into the next round before the buzzer. Five full rounds plus 24 reps is written 5 & 24. This is your final benchmark retest: compare your score with your first two attempts. A new test starts next block.

Scaling & Safety

• Make it easier: Take Push-ups from your knees, and shorten the side step on Lateral Lunges. Rest your feet on the floor between reps of Bicycle Crunches.

• Modify for pregnancy: Elevate your hands on a bench or wall for Push-ups, and reach to your knees or a low step on Floor-to-Ceiling Reaches so your head stays above your hips. Swap Bicycle Crunches for standing cross-body knee drives to stay off your back and take out the twist, and hold a chair for balance on Lateral Lunges.

• Adapt for postpartum: Exhale as you press up on Push-ups and push back to standing on Lateral Lunges. Keep Bicycle Crunches small and slow, and shorten the range if you notice pressure or leaking.