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SAT · OCT 10

CONTROL GAUNTLET

Three controlled events. RPE 5–6, ceiling 7. Full 12-minute reset included. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.

52 minutes9 blocks+150 WORKOUT XP
01

Prep

6-minute budget · 5 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Easy flat walk120 seconds

    Comfortable conversation pace, RPE 2–3. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel. Stable stance. Tempo: 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Bodyweight squat8 reps

    Controlled familiar range; arms relaxed. Tempo: 2 seconds down / 1 up. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Bilateral calf raise10 reps

    Both feet rise together. Stable level ground without gripping or hand balance. Tempo: 1 up / 1 hold / 1 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  5. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

02

Water + protected setup

1-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup60 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

03

Event 1 — Lower-body control

12-minute budget · 6 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Stationary 1½-rep split squat6 reps each side

    The whole sequence is one rep. Six per leg; allow 10 seconds to change sides, then rest. Tempo: 2 down / 1 half-up / 1 down / 1 stand. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Long-lever bilateral bridge10 reps

    Both feet grounded; familiar long-lever setup without hand pressure. Tempo: 1 up / 1 hold / 2 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Bilateral slow calf raise12 reps

    Both feet rise together. Stable level ground without gripping or hand balance. Tempo: 1 up / 1 hold / 3 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

04

Water + protected setup

1-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup60 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

05

Event 2 — Core control

10-minute budget · 8 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. V-up10 reps

    Use familiar controlled range; no forced arm swing. Tempo: about 3 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Reverse crunch15 reps

    Curl pelvis toward ribs without momentum or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Bicycle crunch30 total alternating reps

    Each alternating side change counts once, not a pair. Tempo: about 2 seconds per side change. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Hollow hold20 seconds

    Use the familiar coached lever. Lower back controlled, normal breathing; stop before position failure. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

06

Water + protected setup

1-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup60 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

07

Event 3 — Ankle + stance armor

8-minute budget · 8 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. RIGHT split-squat iso20 seconds

    Right leg forward. Stable hands-free stance; stop if unstable. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. LEFT split-squat iso20 seconds

    Left leg forward. Stable hands-free stance; stop if unstable. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Bilateral bent-knee calf raise15 reps

    Keep both knees softly bent; no hand balance. Tempo: 1 up / 1 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Wall-backed tibialis raise15 reps

    Back supported by the wall, heels grounded; lift toes without hand bracing. Tempo: 1 up / 1 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

08

Water + protected setup

1-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup60 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

09

Reset

12-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline. Includes 120 seconds of protected position changes.

  1. Standing split-stance hip-flexor stretch60 seconds each side

    Gentle stable split stance; no kneeling or hand balance. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Seated hamstring stretch60 seconds each side

    Hinge gently with a long spine. No gripping the foot or forcing range. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Supine figure-four stretch60 seconds each side

    Set the familiar hands-free position; do not pull the leg with the hands. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Supine bent-knee rotation60 seconds each side

    Gently rotate bent knees through comfortable range; no hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  5. Supine relaxed breathing120 seconds

    Breathe normally in a comfortable position. No breath holding. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

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CONTROL GAUNTLET infographic workout sheet