Blaster

The Over Unders should will be set up so that people can jump over relatively easily and just be able to crawl under. You will need to get creative with how to get under, but usually people come up with something that works for them mid-workout. Place the PVC on plates for taller people. If you obviously touch or knock the PVC off their box, that rep doesn’t count. Pretend it is electric or whatever works for you mentally.

Rxd: Aim for around 15min. Top performers will probably go sub 12min. 6 Rounds isn’t a sprint, but you should definitely start with a solid pace you know you can hold across the whole workout.

The Front Squats shouldn’t be hard because of the load. They may start to feel hard after a few rounds because you’ll be breathing hard, but you should always be able to do 10 in a row. The same goes for the Push Press. Scale the load as needed.

The Over/Unders require a little co-ordination to make efficient. Practise in the Warmup. Some people like the Cat Crawl, where they arch their back and are on all fours, others do a little side roll and some do a side under the fence lunge. It really depends on people’s mobility and agility. No matter what people do, it feels a little awkward and uncomfortable. But it’s great, and very functional!