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SAT · OCT 17

CONTROL GAUNTLET

Three 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.

46 minutes estimated9 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. 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.

  1. Easy flat walk120 seconds

    Comfortable conversational pace, effort 2–3/10. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel in a stable stance. Tempo: about 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Bilateral calf raise10 reps

    Both feet rise together on 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  5. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

03

Event 1 — Lower control

10-minute budget · 5 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. Five 2-minute stations, in this exact order: split squat, bridge, slow calf, bridge, slow calf. Only ONE split-squat set; two bridge sets and two calf sets. Rest after the work.

  1. Stationary 1½-rep split squat6 reps each side

    Both feet grounded. The whole down/half-up/down/stand sequence is ONE rep. Six per leg at a comfortable stable depth; 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Long-lever bilateral bridge10 reps

    Both heels grounded a little farther away, only as far as controlled without cramping or arching. Do not press hands into the floor. Tempo: 1 up / 1 hold / 2 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Bilateral slow calf raise12 reps

    Both feet rise together on 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

05

Event 2 — Core

10-minute budget · 8 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 2 rounds. Each station has a 75-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. V-up10 reps

    Use familiar controlled range without hand push or forced arm swing. Tempo: about 3 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Reverse crunch15 reps

    Curl the pelvis a little toward the ribs without leg swing or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Bicycle crunch30 TOTAL alternating reps

    Turn the ribs slowly without pulling the head. Each individual 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Hollow hold20 seconds

    Use the familiar coached lever and arm position. Breathe normally; stop before the back arches. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

07

Event 3 — Ankle control

4-minute budget · 4 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 2 rounds. Each station has a 60-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. Bent-knee bilateral calf raise15 reps

    Shallow knee bend; lift both heels evenly without hand balance. Tempo: 1 up / 1 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Wall-backed tibialis raise15 reps

    Back against a stable wall, heels planted; lift and lower toes. Hands stay unloaded. Tempo: 1 up / 1 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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

    Short stable stance, ribs stacked; gently tuck the pelvis. No kneeling or hand balance. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Seated hamstring stretch60 seconds each side

    Soften the knee and hinge gently with a long spine. No hand pulling or forced range. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Supine figure-four stretch60 seconds each side

    Foot rests across the opposite thigh in a familiar hands-free position; no hand pull. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Supine bent-knee rotation60 seconds each side

    Small comfortable rotation with arms relaxed; no levering or hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

INFOGRAPHIC WORKOUT SHEET

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CONTROL GAUNTLET infographic workout sheet