THURSDAY

General  (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes) 

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Raticate"

Every 3:00 minutes x 4 Sets

Station 1:

200m Run

15/10 Burpees

Station 2:

20/16 Calorie Row

5/3  Wall Walks

"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 4 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

Primary Objective: Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here. 

Optional Accessories

3 Sets: For Quality

:30 second Weighted Glute Bridge

:30 second GHD Sorenson Hold

:60 second Weighted plank hold