Warm-up
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Warm-up
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Focus preset
Full body
Abs day
Arms day
Legs day
Get-ready countdown before each timed move
5 sec
10 sec
Equipment
No equipment
With equipment
1 · Preparation
0
›
Mobility & stretching to loosen up.
Rounds
1×
2×
3×
Break between rounds
None
15s
30s
45s
All
Clear
2 · Warm-up
0
›
Light cardio to raise the heart rate.
Rounds
1×
2×
3×
4×
5×
Break between rounds
None
15s
30s
45s
All
Clear
3 · Main workout
0
›
Format
EMOM
AMRAP
Max reps
Minutes
Reps / minute
Time cap
Work
Rounds
Rest
Movements
All
Clear
4 · Cool-down
0
›
Gentle static stretches to wind down.
All
Clear
Preparation
1
/
1
Get ready
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—
—
0:10
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Session done
Total time
0:00
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