Power Half-Hour - Block 1
Coach Steph Mireles (Chung)
Functional Fitness, Functional Training, Strength & Conditioning, Women's TrainingStruggling to fit workouts into your busy schedule? This functional fitness program is designed for those who want effective training without spending hours at the gym.
Programmed by a former CrossFit Games athlete, longtime CrossFit coach, and current healthcare provider who understands the demands of long workdays, this program helps you burn off stress and stay fit in just 30 minutes.
Each session includes a structured warm-up, a high-intensity workout, and a cooldown to keep you moving well. With constantly varied workouts, you’ll maintain strength, endurance, and mobility—without boredom or burnout.
Whether you’re training at a gym or from home, this program adapts to your environment. Every workout includes both a gym-based option and a no-equipment alternative, so you can stay consistent no matter where you are. No matter how busy life gets, this program helps you consistently prioritize your mental and physical fitness, making every minute count!
WARM UP (10 Min)
A
2 Rounds: 4/side Standing Knee Hugs 4/side Standing Quad Pulls 10 Bodyweight Squats 10 Up-Downs ("plank burpee") - Then Complete - 2 Rounds: 30sec Fast Bike (OR 5/side Reverse/Jumping Lunges) 3 Inch Worm to Push Up
WORKOUT
B
3 Rounds for Time 15/12 Cal Echo Bike 20 Burpees - Time Cap: 12min
WORKOUT - HOME VERSION
C
3 Rounds for Time 40 Jumping Lunges (alternating) 20 Burpees - Time Cap: 12min
COOL DOWN (4 Min)
D
1 Round: 30 sec/side Couch Stretch 30 sec/side Figure-4 or Pigeon Stretch 30 sec Seal to Down Dog 30 sec Straddle Stretch 1 min Cat Cow
WARM UP (8 Min)
A
2 Rounds: 8 Good Mornings 4/side Standing Hamstring "Swoops" 10 Straddle Floor-to-Ceiling Reach 30 sec Hollow or Tuck Hold - Then Complete - 2 Rounds: 3/side DB Snatch / Object Ground-to-Overhead 5 Sit Ups
WORKOUT
B
For Time 100 DB Snatch @ 50/35lbs 100 DB Box Step Ups - Partition as needed (split up the reps any way you like until all the reps are done) - Time Cap: 15 min
WORKOUT - HOME VERSION
C
For Time 100 Plate/Object Ground-to- Overhead 100 Sit Ups - Partition as needed (split up the reps any way you like until all the reps are done) - Time Cap: 15 min
COOL DOWN (4 Min)
D
1 Round: 30 sec/side Standing Pike Stretch 30 sec/side Seal Stretch (+/- gentle side to side shoulder twist) 30 sec Child's Pose 30 sec Seated Butterfly Stretch 1 min Cat Cow
WARM UP (12 Min)
A
2 Rounds: 3/side Samson Stretch (lunge with arm reach), alternating legs 3/side Standing Knee Pulls to Side (lateral knee hug) 6 Bodyweight Squats 20 sec Plank Hold (straight arms) 9 Knee Push Ups 3-ways (3 reps each with normal/narrow/wide hand position) - Then Complete - 2 Rounds: 30 sec Fast Row OR Jumping Jacks 4 Toes to Bar OR KB Plank Pull-Throughs 5 Push-Ups (Pike HSPU if doing full HSPU)
WORKOUT
B
For Time 30/24 Cal Row 20 Toes to Bar 30/24 Cal Row 20 Handstand Push Ups - Time Cap: 8min
WORKOUT - HOME VERSION
C
8min AMRAP 30 Air Squats 20 KB/Object Plank Pull-Throughs 10 Hand Release Push Ups
COOL DOWN (5 Min)
D
1 Round: 30 sec/side Quad Smash (with KB or other object) 30 sec/side Pigeon Stretch 30 sec/side Tricep (arm overhead) Stretch 30 sec/side Deep Lunge Stretch (hands or elbows to inside of front foot) 30 sec/side Pec Stretch (prone on floor or hand on wall/doorway)
Steph Chung
PA-C 🩺 • CF Games Individual 2018 🏋🏻♀️ • CF-L2⚡️
There's not reason to wait! Let's get started today!
Get Power Half-Hour - Block 1
