MoPro
TrainersEye · Session of the Day
12-Minute Morning R
Trainer's Eye
Block 3 · Engine · Session R

Eighteen in.
The stairs
got easier.

Block 3 check-in: get off the floor fast, hop on one leg, and finish on the stairs.

  • Rsession
  • B3Engine
  • 12:00on the clock
  • — donecompleted

The sit-to-rise test

How well you get off the floor without hands is linked with survival over the following years. It is a trainable skill.

Resting heart rate falls

A trained heart pumps more per beat, so it needs fewer of them. Watch your resting rate drop over these thirty days.

Walking still counts

Brisk walking lowers cardiovascular risk substantially. Ten minutes after this session is the cheapest addition you can make.

Three couplets · two rounds · twelve minutes · a day of return

A

Up and down

Sit-to-stand + sit-ups
A1

Fast sit-to-stand

60 s · reps to beat

From a chair to standing and back down under control; hands off if you can.

Easier use the hands  ·  Harder lower seat

R1R2—
A2

Sit-ups

20 reps · ×2

Feet down, chin off the chest; roll up one bone at a time, lower slowly.

Easier half range  ·  Harder arms overhead

R1R2
B

One leg

Single-leg hops + frog pumps
B1

Single-leg hops

60 s · reps to beat

Small quiet hops on one foot, swap at 30 s; land through the whole foot.

Easier two feet  ·  Harder forward and back

R1R2—
B2

Frog pumps

20 reps · ×2

Soles of the feet together, knees wide; drive the hips up and squeeze.

Easier smaller range  ·  Harder pause at the top

R1R2
C

Stairs

Stair climb + Y-T-W
C1

Stair climb

60 s · steps to beat

Whole foot on each step, drive through the heel, come down under control.

Easier use the rail  ·  Harder two at a time

R1R2—
C2

Prone Y-T-W

8 each · ×2

Face down, thumbs up; Y, then T, then W, two seconds each.

Easier one letter  ·  Harder 3-s holds

R1R2

The clock

Round 1the warm-up — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2the score round — beat every Round 1 number
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the strength set → 10 s to move on. Done at 12:00.

How to run it

  1. Pace it: you should finish each 60 s able to say a short sentence.
  2. Nose in, mouth out. A steady rhythm beats a hard start.
  3. The score is clean reps, not fast ones. Sloppy reps do not count.
  4. Land quietly — quiet feet mean the muscles, not the joints, are absorbing.

Tick it off

MovementRound 1Round 2Best
A1Fast sit-to-standreps in 60 s —
A2Sit-ups20 reps
B1Single-leg hopsreps in 60 s —
B2Frog pumps20 reps
C1Stair climbsteps in 60 s —
C2Prone Y-T-W8 each
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-R