Dauer: 26 minuten
Ausrüstung: Stange, Gewichtsscheiben
Instruktoren: Bas Hollander, Ben Main, Sami Nieschmidt

1. WARM-UP
I Get This Feeling performed by Wai
Moves: Squat, Heel Raise, Speed Ladders On/Off Bench, Lateral Squats Over Bench, Lateral Bench Jumps, Pushup, Mountain Climber, Half Burpee, Power Lunge

2. AMRAP
Go Time! performed by Cushy
Moves: AMRAP, Row, Hang Clean, Burpee Pushup

3. TABATA 1
Ready or Not performed by FOMO
Moves: Broad Jump Over Bench, 180 Degree Turn, Drop Pushup Onto Bench

4. 1 MINUTE CHALLENGE
Bop Bop Bop performed by Bonkers Beat Club
Moves: Burpee Bench, Tuck Jump Off Bench, Underhand Clap

5. TABATA 2
Ballin Like performed by Azucares
Moves: Lateral Speed Hops, Lateral Bench Jumps

6. EMOM
Alien performed by Ruzer
Selfie Mode performed by Joel Rampage
Moves: Clean & Press, Front Squat, Mountain Climber, Burpee

7. CORE CHALLENGE
Grand Theft (Clean Version) performed by Katori Walker
Presence Of A King performed by Ballpoint
Moves: Barbell Leg Lowers, Held Dish, Chest Press, Single Knee Tuck, Runner Crunch, Cross Crawl