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  • Writer's pictureJohn Fadel

Thursday PVF: Mix Sculpting circuit

General Warm Up (3-9)

  • :20 Station Progressions 

  • Box step ups

  • Air squat 

  • Step-step burpee 

  • MB box step ups 

  • MB front squat 

  • Reverse lunge to tuck jump 

  • Box jump 20” 

  • Jump-step burpee 

  • MB Thruster

  • Box jump (full height) 

  • Full Wall Ball 

  • Full Burpees


Overhead Squat Option : Front squat

Set 1: 3 Overhead Squats @ 70%

Set 2: 3 Overhead Squats @ 75%

Set 3: 3 Overhead Squats @ 80%

Set 4: 3 Overhead Squats @ 80%

Set 5: 3 Overhead Squats @ 80%

3 Second Bottom Pause On All Reps

Every 2:30


Mix Sculpting

-Cardio/core and a strength movement paired  in each section

-3 sections

-2 laps - water break in between laps

-Timer Mix Burnout


-Goal- get as many reps/calories as possible with correct form.

-Try to beat or maintain score for the 2nd lap.


Work 1:45

Rest .30

Move .45


Start athletes off at different pairs.

Pair #1

1:45 Fire Hydrants  -red and Black bands

:30 Rest

1:45 Assault Bike

:45 move

Pair #2

1:45 DB Alt Chest press with iso hold at the top 55/25

:30 Rest

1:45 Burpee Box Jumps 24/20

:45 Move

Pair #3

1:45 DB Snatches

:30

1:45 Medicine ball Box Step ups

Water break






Option: take a white board to count the reps in each movement.  Beat or maintain scores for the 2nd lap.

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