#BEACHMODE

Welcome to Week 1 of the Toronto Beaches Lacrosse Club’s Beach Mode at-home coaches challenge, designed to keep our players active and sticks in those hands while you’re stuck at home!

How it works

  • 2 divisions – Player + Goalie
  • 3 difficulties per division – Rookie, Pro, + All-Star
    • Choose whichever difficulty you can – if one its too easy, try the next!
  • Each difficulty has multiple circuits. On a 3-minute timer, complete a circuit as many times as possible, rest 1 minute, then move to the next circuit.
  • Count the total reps in each circuit to determine your score.
    • Eg. Each completed pass = 1 point, each completed burpee = 1 point
  • Record your attempt and challenge your friends to beat your score!
  • Submit your attempt by Thursday and we will share the leaderboard

Workout Examples

Cossack Squats • Lateral Shuffle • Reverse Lunges (without dumbbells) • Walking Lunges

Player – Rookie

Circuit 1 (3 mins)

  • 5 x wall ball (strong hand)
  • 5 x wall ball (weak hand)
  • 2 x burpees or sit-ups

Rest 1 minute, move to Circuit 2

Circuit 2 (3 mins)

  • 5 x wall ball (strong hand)
  • 5 x wall ball (weak hand)
  • 2 x burpees or push ups

Player – Pro

Circuit 1 (3 mins)

  • 7 x wall ball (strong hand)
  • 7 x wall ball (weak hand)
  • 3 x burpees

Rest 1 minute, move to Circuit 2

Circuit 2 (3 mins)

  • 5 x wall ball (strong hand)
  • 5 x wall ball (weak hand)
  • 5 x burpees

Rest 1 minute, move to Circuit 3

Circuit 3 (3 mins)

  • 3 x wall ball (strong hand)
  • 3 x wall ball (weak hand)
  • 7 x burpees

Player – All-Star

Circuit 1 (3 mins)

  • 10 x wall ball (strong hand)
  • 10 x wall ball (weak hand)
  • 5 x burpees

Rest 1 minute, move to Circuit 2

Circuit 2 (3 mins)

  • 7 x wall ball (strong hand)
  • 7 x wall ball (weak hand)
  • 7 x burpees

Rest 1 minute, move to Circuit 3

Circuit 3 (3 mins)

  • 5 x wall ball (strong hand)
  • 5 x wall ball (weak hand)
  • 10 x burpees

Goalies – Rookie

Circuit 1

  • 3 x wall ball high (strong hand) – aiming for a target you deem as “high”
  • 3 x wall ball mid (strong hand) – aiming for a target you deem as in between “high” and “eye level”
  • 3 x quick stick wall ball eye-level – aiming for a target 10 inches above eye level
  • 3 x sit-ups or 6 walking lunges 

Rest 1 minute, move to Circuit 2

Circuit 2 (3 mins)

  • 5 x quick stick wall ball eye-level – aiming for a target 10 inches above eye level
  • 5 x lateral shuffle (5 per side)

Goalies – Pro

Circuit 1

  • 5 x wall ball high (strong hand) – aiming for a target you deem as “high”
  • 5 x wall ball mid (strong hand) – aiming for a target you deem as in between “high” and “eye level”
  • 5 x quick stick wall ball eye-level – aiming for a target 10 inches above eye level
  • 3 x reverse lunges (3 per leg)

Rest 1 minute, move to Circuit 2

Circuit 2 (3 mins)

  • 10 x quick stick wall ball eye-level – aiming for a target 10 inches above eye level
  • 5 x squats 

Rest 1 minute, move to Circuit 3

Circuit 3 (3 mins)

  • 5 x wall ball high (same target as in the original 3 minutes)
  • 2 x cossack squats (2 per leg)

Goalie – All-Star

Circuit 1

  • 10 x wall ball high (strong hand) – aiming for a target you deem as “high”
  • 10 x wall ball mid (strong hand) – aiming for a target you deem as in between “high” and “eye level”
  • 10 x quick stick wall ball eye-level – aiming for a target 10 inches above eye level
  • 5 x reverse lunges  (5 per leg)

Rest 1 minute, move to Circuit 2

Circuit 2 (3 mins)

  • 20 x quick stick wall ball eye-level – aiming for a target 10 inches above eye level
  • 10 x squats 

Rest 1 minute, move to Circuit 3

Circuit 3 (3 mins)

  • 10 x wall ball high (same target as in the original 3 minutes)
  • 5 x cossack squats (5 per leg)

Good Luck! Tag your friends and @beacheslacrosse in your videos and use #BeachMode!