Friday Throwdown

Friday 13th February 2026

Programmed By Megan

For Time: 18 min TC

Teams of 2: Split reps (13 at a time)

52 Cals Bike

52 GHD Sit Ups

52 DB Front Racked Squats (22.5/15)

52 GHD Sit Ups

80 Cals AD

2 mins Rest

For Time: 20 min TC

Teams of 2: Split reps (13 at a time)

52 Cal Row

52 S/A DB Hang Squat Snatch (22.5/15)

52 Cal Row

52 S/A DB Overhead Lunges (22.5/15)

52 Cal Row

All Scaling options will be provided by the coach.

Masters 55+: 15/10

Everyday: Coach will scale accordingly