03/03/26 Tuesday Workout of the Day

Warm-Up Flow

General Warm-Up

2 Sets:

:30-:45 Jump Rope

10 Bootstrap Squats

:30 Down Dog Calf Gas Pedals

10 Down Dog Alternating Toe Touches

5/5 World's Greatest Stretch

:15 Dead-Hang + :15 Active Hang

Specific Warm-Up:

15 Double Unders or 30 Single Unders

5 Medball Squats + 5 Medball Presses + 5 Wall Balls

10 Bar Kip Swings

10 Ring Rows

-

15 Double Unders or 30 Single Unders

10 Wall Balls

5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups

5 Push-Ups

-

Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills

Skills and Progressions

Skill Work and Primers

Double Unders

Bar Muscle Up - Tips

Butterfly Pull-Ups

Conditioning

"Injection"

For Time:

80 Double Unders

60 Wall Balls

40 Pull-Ups

80 Double Unders

50 Wall Balls

30 Chest-to-Bar Pull-Ups

80 Double Unders

40 Wall Balls

20 Bar Muscle-Ups

Wallball: 9/6kg to 10/9ft

Score: Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 14:00-20:00

Time Cap: 22:00

RPE: 9/10

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.

Secondary Objective: All Wall Balls in 4 sets or less

Level 2:

For Time:

50 Double Unders

50 Wall Balls

40 Pull-Ups

50 Double Unders

40 Wall Balls

30 Chest to Bar Pull-Ups

50 Double Unders

30 Wall Balls

20 Burpee Pull-Ups

Wallball: 9/6kg to 10/9ft

Level 1:

For Time

80 Single Unders

40 Wall Balls

40 Ring Rows

80 Single Unders

30 Wall Balls

30 Jumping Pull-Ups

80 Single Unders

20 Wall Balls

20 Burpee Jumping Pull=Ups

Wallball: 6/4kg to 10/9ft

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3 Sets: For Quality

8/8 Single Arm Dumbbell Rows

10 Ring Bicep Curls

10/10 Banded Wrist Pronation and Supination