10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Last chance to hit this one in an organized session 10am start.

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.


16.1 Workout Analysis and Breakdown

We saw a lot of athletes underestimate the metabolic demands of the first few rounds and go out way too hot. This resulted in a miserable final 10 minutes for too many athletes. The key to this workout was finding a consistent maintainable pace and fighting to hold it for as long as possible.

Health Check: should children and adolescents lift weights?

In fact, appropriately conducted strength training programs have a much lower risk of injury than many popular youth sports like soccer, football or basketball – activities that parents happily enrol their children in year after year. Ironically, participation in strength training can actually reduce the risk of children being injured when they play sports.