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SAT · OCT 3

THE NO-HANDS GAUNTLET

Four timed events plus a guided Reset. The ladder advances automatically, Core Benchmark is saved for future comparison, Spring Armor stays controlled, and every timed block locks and autosaves at zero. The prescribed blocks total exactly 60 minutes.

60 minutes6 blocks+150 WORKOUT XP
01

Warm-Up

1 pass · 6-minute block · No score · complete every position with control

  1. Bodyweight Squat10 reps

    Sit between the hips, keep the whole foot grounded, and stand tall without using the hands.

  2. Reverse Lunge6 reps each side

    Step back under control and complete six smooth reps on each leg.

  3. Ankle Rocker8 reps each side

    Keep the heel grounded while the knee travels forward over the toes for eight reps per side.

  4. Fast Feet20 seconds

    Stay tall and make quick, light contacts for the full timer.

  5. Calf Raise12 reps

    Rise tall through the balls of both feet and lower with control.

02

Event 1 — Leg Ladder

10-minute work block · Cycle continuously until time · rounds + movements

  1. Reverse Lunge4 reps each side

    Complete the displayed reps on both legs before moving on; each new rung adds two reps per leg.

  2. Bodyweight Squat8 reps

    Complete the displayed squat total with control; each new rung adds four reps.

03

Event 2 — Core Benchmark

10-minute work block · Cycle continuously until time · rounds + movements

  1. V-Up10 reps

    Lift the legs and torso together, reach toward the feet, and lower with control.

  2. Reverse Crunch15 reps

    Curl the hips toward the ribs and lower under control without swinging.

  3. Bicycle Crunch30 total

    Rotate shoulder toward opposite knee and complete thirty alternating reps total.

  4. Hollow Hold20 seconds

    Keep the lower back pressed down and complete the full hold timer.

04

Event 3 — Spring Armor

10-minute work block · Cycle continuously until time · rounds + movements

  1. Split-Squat Iso25 seconds each side

    Hold a steady split squat for the full timer on each leg.

  2. Reverse Nordic8 reps

    Keep hips extended and lean back only as far as you can return with control.

  3. Bent-Knee Calf Raise15 reps

    Keep the knees bent as you rise and lower through a controlled full range.

  4. Tibialis Raise20 reps

    Keep the heels grounded, lift the toes toward the shins, and lower smoothly.

05

Event 4 — Lower-Body Engine

12-minute work block · Cycle continuously until time · rounds + movements

  1. Bodyweight Squat15 reps

    Move smoothly through fifteen controlled squats without using the hands for support.

  2. Alternating Reverse Lunge12 total

    Alternate legs and complete twelve total controlled reps.

  3. Fast Feet20 seconds

    Stay tall and make quick, light contacts for the full timer.

  4. V-Up10 reps

    Lift the legs and torso together and lower with control.

06

Reset

12-minute mobility · complete all stretch countdowns · No score · no rushing

  1. Couch Stretch120 seconds each side

    Hold two minutes per side, stay tall, and breathe without forcing the hip.

  2. Hamstring Stretch120 seconds each side

    Hold two minutes per side and hinge forward gently with a long spine.

  3. Frog Stretch120 seconds

    Settle gradually into the stretch for two minutes without bouncing.

  4. Figure-Four Stretch60 seconds each side

    Hold one minute per side and keep the position comfortable and controlled.

INFOGRAPHIC WORKOUT SHEET

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The same full session in one glance—built to keep open beside the rack.

THE NO-HANDS GAUNTLET infographic workout sheet