Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes- Meeting Password- 214698



6 Minutes For Quality

100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side)


5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups


  • This triplet workout resembles the benchmark workout “Helen”
  • The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds
  • We expect this piece to take about 12-20 minutes to complete


  • Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing
  • The movement finishes with your arms parallel to the ground
  • Choose a moderate weight that allows you to complete this station unbroken each round


  • Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute



  • 500 Meter Row
  • 1000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Air Runner or Trueform


  • 21 Russian Kettlebell Swings
  • 20 Single Arm Russian Dumbbell Swings
  • 15 Kettlebell Swings
  • 15 Box Jumps
  • 15 Burpees


  • Reduce Reps
  • 9 Banded Strict Pull-ups
  • 9 Ring Rows
  • 9 Inverted Rows
  • 18 Odd Object Bent Over Rows
  • 18 Single Arm Dumbbell Bent Over Rows (9 Each Side)
  • Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate)


  • This workout is a nice balance between cardio, weightlifting, and gymnastics
  • Run at a pace on your 400’s that allow you to complete the dumbbell swings ideally unbroken
  • The strict pull-up number looks innocent on paper, but the overall number isn’t
  • With 45 total reps, don’t be afraid to break these up from the beginning
  • A few quick sets from the very beginning might be the most consistent option for the 5 rounds
  • 2 Sets: 5-4
  • 3 Sets: 3-3-3 or 4-3-2
  • 4 Sets: 3-2-2-2
  • 5 Sets: 3-2-2-1-1

Body Armor

3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets


  • Today’s body armor is focused on the posterior chain
  • “Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed
  • Control the down portion of each movement and squeeze your glutes hard at the top
  • Choose weights that are challenging, but ones that allow you to complete the set without stopping
  • You can use the same weights across or increase with each round