02/10/24 Wednesday Workout of the Day

Warm-Up:

2:00 Cardio Choice

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2 Sets, For Quality

10 Alternating Scorpions

5/5 Kettlebell Halos

5/5 Kettlebell Windmills

5/5 Pistol Step-Downs

5/5 Single Arm Ring Rows

Gymnastics Progression

Bar Muscle-Up Progression

Legless Rope Climb Progression

"Shoryuken"

For Time:

5 Sets

5 Bar Muscle-Ups

15 Single Dumbbell Step Overs

1 Legless Rope Climb

9 Handstand Push-Ups

Dumbbell: 22.5/15kg

Box: 24/20''

Goal: 11:00-15:00

Time Cap: 20 minutes 

Stimulus: Gymnastics Density

RPE: 8/10

Rx+: 

For Time:

5 Sets

6 Bar Muscle-Ups

15 Single Dumbbell Step Overs

2/1 Legless Rope Climb

9 Strict Handstand Push-Ups

Dumbbell: 32/22.5kg

Level 2:

For Time:

5 Sets

10 Pull-Ups

15 Single Dumbbell Step Overs

1 Rope Climb

5 Handstand Push-Ups

Dumbbell: 15/12.5kg

Level 1:

For Time:

5 Sets

10 Banded Strict Pull-Ups

15 Alternating Box Step-Ups

2 Pull to Stands

5 Box Piked Handstand Push-Ups

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 - Strict Toes to Bar

Station 2 - Supine Chinese Plank Marching

Keep the toes to bar quality and strict, you do not need to go unbroken in any working window.