03/02/26 Tuesday Workout of the Day

Warm-Up Flow

Bodyheat and Mobility

1:30 Cardio Choice

:15/15 Overhead Lat / Tricep Stretch

:15/:15 Crossbody Arm Hug and Posterior Delt Stretch

:15 Alternating Arm Swings

:15 Arm Back Slaps

:30 Down Dog Calf Gas Pedals into Toe Touches

General Prep

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups (Second Round Add Weight)

5 Up Dog + Down Dog Pike Push-Ups

5 Ring Rows (Modified False Grip)

:10 Ring support hold

:03 Ring Dip Eccentric

:10 Bottom of Dip Hold

5 Ring Muscle-Up Row

Specific Prep:

8-10 minutes

Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM

Gymnastics

Pistol Progressions and Ring Muscle-Ups

8:00 EMOM

minute 1: *Pistol Progression

minute 2: *Ring Muscle-Up Progression

*Pistol Progressions

- Single Leg Pistol Off Box (Eccentric)

- Single Leg Box Squat

- Heel Elevated + Counterweight Pistol

- Heel Elevated Pistol Squat Negatives

- Ring Assisted Pistol Squat

*Ring Muscle-Up Progressions

- Toenail Spot Ring Muscle-Up

- Low Ring Banded Strict Muscle-Up

- Low Ring Banded Kip Muscle-Up

- Low Ring Muscle-Up Transition

- Ring Muscle-Up Swings

During This 8:00 EMOM, we are looking at 4 sets at each movement progression to target some playtime and practice today. We are not setting prescribed reps and movements, but rather setting up the time to practice for about 45 seconds at each movement and then moving to the next to allow progressions, skill practice time, and coaching.

Conditioning

"PRVN Skill"

14:00 AMRAP

60 Double Unders

30 Dual Dumbbell Step Overs

60 Double Under

20 Handstand Push Ups

60 Double Under

10 Ring Muscle Ups/C2B

Dumbbells: 22.5/15kg

Box Height: 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 360-480 Reps (1.5-2 rounds)

Score: Reps

*There are 240 reps per round

Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand

Workout RPE: 8–8.5/10

Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements

Secondary Objective: Manage HSPU and RMU volume without stalling

Level 2:

14:00 AMRAP

45 Double Unders

30 Dual Dumbbell Step Overs

45 Double Under

20 Box Piked Handstand Push Ups

45 Double Under

10 Strict Pull-Ups + 10 Strict Ring Dips

Dumbbells: 15/12.5kg

Box Height: 24/20in

Level 1:

14:00 AMRAP

60 Single Unders

30 Box Step-Overs

60 Single Unders

20 Push-Ups

60 Single Unders

10 Banded Pull-Ups

Box Height: 24/20in

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories

3 Sets: For Quality

12-15 Seated Barbell Calf Raises

10-12 Wall Leaning Anterior Tibialis Raises

:30/:30 Standing Paloff Press Hold