MON19
PIT + MIDLINE
35 minutes estimated • prescribed dose + rest • +125 XP
TODAY
BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
THE DAILY STANDARDEST. TUCSON, AZ
Today's workout · MON OCT 19
PIT + MIDLINE
Expected site session alongside Pole Pilots pit. Effort 4–5/10. Work after pit or well separated; this does not replace the pit warm-up. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.
QUALITY FIRST. REST COUNTS.
POLE VAULT / PERFORMANCEOCTOBER 19
RAISETHE BAR.
PIT + MIDLINE is live. Tomorrow’s scheduled focus is already waiting in Preview.
Open the latest work →TODAY'S WORKOUT · MON OCT 19
Own the prescribed dose.
Finish with control.
Expected site session alongside Pole Pilots pit. Effort 4–5/10. Work after pit or well separated; this does not replace the pit warm-up. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.. 35 minutes estimated including recovery and setup.
THE SESSION5 BLOCKS / QUALITY FIRST
01Prep5-minute budget · 4 prescribed stations
- Easy flat walk120 seconds
- Hands-free ankle rocker8 reps each side
- Gentle standing trunk turn6 reps each side
- Easy march30 seconds
Complete the prescribed dose, then rest until the next station. No extra rounds. One guided pass. Start each movement when ready, complete its full prescribed dose, then recover. The listed duration is a planned budget, not a whole-prep deadline.
02Water + protected setup2-minute budget · one guided pass
- Water + protected setup120 seconds
Start each side deliberately. Safe position changes take priority; no hard overall deadline.
03Midline12-minute budget · 12 prescribed stations
- Reverse crunch8 reps
- Bicycle crunch16 TOTAL alternating reps
- Hollow hold20 seconds
- Superman hold20 seconds
Complete the prescribed dose, then rest until the next station. No extra rounds. 3 rounds. Each station has a 60-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.
04Water + protected setup2-minute budget · one guided pass
- Water + protected setup120 seconds
Start each side deliberately. Safe position changes take priority; no hard overall deadline.
05Hands-free mobility14-minute budget · one guided pass
- Standing split-stance hip-flexor stretch75 seconds each side
- Seated hamstring stretch75 seconds each side
- Supine figure-four stretch75 seconds each side
- Supine bent-knee rotation75 seconds each side
- Supine relaxed breathing120 seconds
Start each side deliberately. Safe position changes take priority; no hard overall deadline. Includes 120 seconds of protected position changes.
PREVIEWTOMORROW // TUE · OCT 20
12:00 AM AZSINGLE-LEG + SPRINGS
Familiar fixed-dose strength and spring session. Confirm the coached sprint timing and dose before approving the spring block; this page does not schedule a practice. Effort about 5/10; keep at least three clean strength reps in reserve. Start each station when ready. Complete the exact prescribed dose once, take the full hold and recovery, then advance. Listed times include rest, water and protected position changes and may run longer. No extra reps, rounds, hold time or jumps. Use familiar coached positions with hands unloaded. Stop if symptoms, form or balance change; no make-up work.
TIME40 minutes estimatedINTENTSINGLE-LEGREWARD+125 XP
FULL SESSION UNLOCKS AT MIDNIGHTThe preview advances at Arizona midnight to the next calendar day.
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MONOCT 19PIT + MIDLINEExpected site session alongside Pole Pilots pit. Effort 4–5/10. Work after pit or well separated; this does not replace the pit warm-up. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗LATESTSATOCT 17CONTROL GAUNTLETThree controlled events, effort 4–5/10. One split-squat set only. No stance holds, jumps, extra finisher or make-up work. Let form and the response to Friday guide safe participation. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗
View the full workout library →THIS WEEK · OCTOBER 19–25
Your week.
Own it.
Six hands-free prescribed sessions: Monday pit-day midline, Tuesday’s single-leg strength and capped springs, Wednesday’s new midline and posture variation, Thursday easy control, Friday’s 15-minute short reset, and Saturday’s familiar 46-minute Control Gauntlet with one split-squat set. Confirm coached sprint timing and dose with Coach before Tuesday’s spring block; no practice time is scheduled here. Sunday is rest with the existing Kitchen Reps.
TUE20
SINGLE-LEG + SPRINGS
40 minutes estimated • prescribed dose + rest • +125 XP
WED21
MIDLINE + POSTURE II
35 minutes estimated • prescribed dose + rest • +100 XP
THU22
PIT + CONTROL
30 minutes estimated • prescribed dose + rest • +125 XP
FRI23
SHORT RESET
15 minutes estimated • prescribed dose + rest • +125 XP
SAT24
CONTROL GAUNTLET
46 minutes estimated • prescribed dose + rest • +150 XP
SUN25
Rest + Kitchen Reps
Rest • streak protected • Recipe Vault
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ON DECK
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circling.
Check here before making plans. Meet and travel details are added once they are confirmed.
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