#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)