Durée: 29 minutes
Équipement: Barre, Poids
Instructeurs: Erin Maw, Bas Hollander, Melroy Oostra

1. WARM-UP STRENGTH
Bonaire Pt. ll interpretada por La Chapelle
Mouvements: Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High Pull, Barbell Row, Hang Clean, Clean & Press, Air Squat & Rotation, Air Squat & Trunk Twister, Squat Burpee to Hover Jump
2. ASCEND/DESCEND LADDER
Won't Let Us In interpretada por Jay Kwai
Mouvements: Hang Clean, Pushup
3. REPS LADDER
Rapturous interpretada por Not On A Monday
Mouvements: Pulse Squat, Push Press, Wide Row, High Pull, Mountain Climber, Overhead Plate Squat
4. TRI LADDER
Get A Grip interpretada por Orphan
Straight Through My Heart interpretada por Saint Decay rendu célèbre par Saint Decay
Mouvements: Narrow Row, Front Squat, Squat Jump Bar Touch
5. ADD-ON LADDER
Pop Up interpretada por Nelson George
Mouvements: Plate Scissor Lunge, Double Plate Wide Fly, Double Plate Squat Jump
6. REPS LADDER
Hovenooit interpretada por Jan van Klomp
Mouvements: Mountain Climber, Wide Row, High Pull, Overhead Plate Squat
7. ASCEND/DESCEND LADDER
Beggin' For Mercy interpretada por Shutters
Mouvements: Pushup, Clean & Press
8. BURPEE LADDER
Hang Ups interpretada por GBH1
Mouvements: Squat Burpee Jump, Squat Burpee to Hover Jump, Squat Burpee Plank to Hover Jump Over Bar, Squat Burpee Plank to Hover Tuck Jump Over Bar
9. CORE LADDER
Everglade interpretada por EL
Mouvements: Side Hover, Rotating Plate Side Hover
10. OUTRO
The Come Up interpretada por Tilde Key, Not On A Monday