- Beatdown: Double D
- Beatdown Date: 10/10/2025
- QiC: Bluebook
- Number of Pax: 4
- Pax Names: Bluebook, Boone, SUP, TSA (respect)
- Number of FNGs:
| Duration | Workout Phase / Focus | Track | Instruction |
| 3-4 | Dynamic Warm-Up | Elizabeth Taylor (3:28) | Light jog/march in place; arm circles; lunge/torso twist; leg swings; butt kickers/high knees |
| 3:46 | AMRAP Circuit 1 (C1): Ophelia’s Anchor | “The Fate of Ophelia” (3:46) | Foundational Strength (Legs/Push).
10 DB goblet squat 10 DB overhead press 10 (HC) plank shoulder taps |
| Circuit 1 is timed to “The Fate of Ophelia” (3:46). This track is lyrically associated with finding an “anchor” and being “saved” from melancholy. Therefore, the movements focus on foundational, anchoring strength. | |||
| 3:55 | AMRAP Circuit 2 (C2): Opalite Powerhouse | “Opalite” (3:55) | Upper Body Pull/Hinge (Bands/DBs). Include posterior chain.
10 bent over row (DB or banded) 10 romanian deadlift 10 DB pullover |
| 4:06 | AMRAP Circuit 3 (C3): Eldest Daughter’s Burden | “Eldest Daughter” (4:06) | Tempo Focus (Time Under Tension).
10 Reverse lunge (3:1:1) 10 lateral step with band 30s farmer’s carry |
| 1:00 | Active Rest / Setup | Ruin The Friendship (first 1:00) | Hydrate, note rounds, prepare for next round. |
| 3:40 | AMRAP Circuit 4 (C1 Repeat): Ruin The Regret | “Ruin The Friendship” (3:40) | High-Volume Repeat of C1 (Legs/Push).
10 DB goblet squat 10 DB overhead press 10 (HC) plank shoulder taps |
| Circuit 4, timed to “Ruin The Friendship” (3:40), is a high-volume repeat of Circuit 1. The song’s theme of maximizing effort and avoiding regret (“Better that than regret it for all time”) is used as a cue to encourage participants to exceed their round count from C1. The focus here is maximal safe output. | |||
| 2:33 | Active Rest / Core Prep | Actually Romantic (2:43) (Use 2:33) | Transition to ground work. Walk pickle. |
| 3:27 | AMRAP Circuit 5 (Core Endurance) | “Wish List” (3:27) | Core stability and endurance.
45 each side planks, middle |
| 3:31 | AMRAP Circuit 6 (C2/C3 Combo Finisher) | “CANCELLED!” (3:31) | Full-body compound intensity burst (drama).
10 Reverse lunge 10 skater 10 burpees |
| 6:02 | Transition to Cool Down / Mindful Breathing | Honey (3:01) + The Life of a Showgirl (3:01) | Low-level walking and deep breathing. |
| 8:00 | Static Cool-Down | The Life of a Showgirl (remaining track + next track) | Static holds for recovery.
Standing quad stretch Hamstring Figure 4 Tricep Shoulder Seated torso twist Child’s pose |