03/04/25 Thursday Workout of the Day

Warm-Up (8-10 minutes)

400m Run 

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch 

– 

2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers 

6 No Jump Burpees

6 Jumping Pull-Ups

Gymnastics Skill Work

10 minutes on Rope Climb Progression

"The Transporter"

20 minute AMRAP

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups200m Run + 1 Rope Climb + 10 Burpee Pull-Ups200m Run + 1 Rope Climb + 15 Burpee Pull-Ups400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups + 400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps

Goal: Get into the Max Rep Round of Burpee Pull-Ups(5 Rounds + 2 Rope Climbs + 1+ Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups. 

Stimulus: Aerobic 

RPE: 7/10 

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

Rx+:

20 minute AMRAP

200m Run

1 Legless Rope Climb

5-10-15 Burpee Pull-Ups

400m Run

2 Legless Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Burpee Pull-Ups to 6in out of reach

Level 2:

20 minute AMRAP

200m Run

1 Rope Climb

4-8-12 Burpee Pull-Ups

400m Run

2 Rope Climbs

16-20-Max Burpee Pull-Ups

Rope Climb: 12ft

Level 1:

20 minute AMRAP

150m Run

2 Rope Pull to Stands

4-8-12 Burpee Jumping Pull-Ups

300m Run

2 Rope Pull to Stands

16-20-Max Burpee Jumping Pull-Ups

Strength Finisher

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 22.5/15kg

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch