Image Credit: Anas Thacharpadikkal

A) Superset

3x30 second L-sit

Shrug your shoulders away from your ears. You can bend at the knees if a full L-sit is too hard.

3x10 barbell back squats 

Go as heavy as you can safely. Drive from the heels and keep your chest up.

B) Superset

4x8-10 barbell glute thrusts 

For the thrusts, pause at the top for a full second and try to lift your hips as high as you can. Use padding in your hips or the bar will hurt.

4x8-10 split squats (per leg) 

Make sure you keep all the weight on the front leg and drop the back knee to the floor. Don’t let your knee push over your toes on your front leg.

C) Metcon

Metabolic conditioning; 15 minutes; 40 seconds on/20 seconds off


Lie down then get your back off the floor, lift your legs and touch your toes. Bend your knees if you must.


Reach as far forward as you can and use your legs to push against the rower, then pull the handle to your chest. To reach forward again, first move your arms straight then bend your knees to reach forward.


Kirsteen Thain left her job as a fully fledged suit in Hong Kong’s corporate world to pursue fitness as a career. She and her team qualified for the CrossFit Regionals in 2014 and 2015 and competed in Seoul and Copenhagen. 

In 2016 Thain started the female training and nutrition programme, GetFitChick when she realised women weren’t getting the 360-degree support they needed to make a real change. 

GetFitChick is designed for women by women. It provides sensible nutritional advice and guidance alongside a thought-out training plan that combines strength, accessory and conditioning exercises. 

More importantly, GetFitChick educates and supports women to empower themselves and others through a culture that believes in encouragement, self-belief and community. 

Thain is CrossFit L1-, CrossFit Gymnastics- and CrossFit Aerobic Capacity-certified and hopes to complete her FEI horse endurance qualifiers.