02/04/26 Thursday Workout of the Day

Warm-Up Flow

400m Run

-

10 Kettlebell Deadlifts

:15 Hollow Hold

:15/:15 Side Plank

:30 Banded Psoas March

:30 Echo

-

10 Russian Kettlebell Swings

10 Abmat Sit-Ups

:30 Banded Psoas March

:30 Echo

-

200m Run

8 American Kettlebell Swings

8 Abmat Sit-Ups

12/9 Calorie Echo Bike

Conditioning

"Rampage"

For Time:

3 Sets:

800m Run

30 American Kettlebell Swings

30 Abmat Sit-Ups

30/22 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 24/16kg

Score = Total Running Time (including rest)

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 6:30–8:30 per set / 35:00 Time Cap

RPE: 7/10 (Think steady aerobic and muscular endurance building

Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina

Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.

Secondary Objective: Consistent Pacing from set 1 to set 3.

RX+

3 Sets: For Time

800m Run

30 American Kettlebell Swings

30 GHD Sit-Ups

30/22 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 32/24kg

Level 2

3 Sets: For Time

800m Run

30 American Kettlebell Swings

30 Abmat Sit-Ups

25/18 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 20/12kg

Level 1

3 Sets: For Time

600m Run

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

20/14 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 16/8kg

Big Class Option:

Have half the group do the workout as prescribed and half go the opposite direction or even alternate directions each set.

3 Sets:

30/22 Calorie Echo Bike

30 Abmat Sit-Ups

30 American Kettlebell Swings

800m Run

Rest 3:00 b/t sets

Alternatively, sub any machine for Echo Bike (Sub 34/26 Calorie Row, Calorie Bike Erg, Calorie Ski)

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

For Quality

3 Sets: For Quality

:15/:15 Single Leg Romanian Iso Hold w/Kettlebell Passes

15/15 Banded Terminal Knee Extensions

15m Sled Push, For Load