01/09/25 Monday Workout of the Day

Warm-Up

2 Sets:

1:00 Row or Bike

7.5m Crawling Lunge

:15 Dead Hang + :15 Active Hang

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

--

Then set-up and get into the the modifications for the strict pull-ups

Gymnastics Strict Strength Development

Every 3:00 x 5 Sets

- Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set

+

8-10 Ring Rows @ challenging unbroken position

Secondary Warm–Up

Second Warm-Up: Specific

9/7 Calorie Echo Bike

5 Devils Press @ Warm-Up Loads

Rest 30-60 seconds

9/7 Calorie Row

7 Line Facing Burpees

Rest 60 seconds

9/7 Calorie Echo Bike

5 Devils Press @ Workout loads

Rest 30-60 seconds

9/7 Calorie Row

7 Line Facing Burpees

Workout of the Day

“Into the Fire”

Every 3:00 x 4 Sets, Alternating Stations

Station 1:

15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg

10 Devil’s Press

Station 2:

15/12 Calorie Row

15 Line-Facing Burpees

Dumbbells: 15/12.5kg

Stimulus and Objectives: 

Goal: Finish each station in 1:45–2:30

Score: Average Interval Time

RPE: 8.5/10

Stimulus: High Aerobic Capacity and Muscular Endurance 

Primary Objective: Complete each interval with consistent effort while keeping rest periods intact.

Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.

RX+: 

22.5/15kg

Level 2:

Station 1: 12/9 Calorie Echo Bike + 10 DB Devil’s Press 2 x 15/12.5kg

Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees

Level 1:

Station 1: 10/7 Calorie Echo Bike + 10 Single DB Devil’s Press 12.5/10kg

Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)

Big Class: 

12:00 EMOM 

Minute 1: 15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg

Minute 2: 10 Devils Press

Minute 3: 15/12 Calorie Row

Minute 4: - Max Line Facing Burpees

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises