04/03/25 Tuesday Workout of the Day

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

:30 - :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups 

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

– 

Take Barbells to the Rack and Begin Back Squat

Strength

Back Squat

Take 12 minutes to Establish a 10 Rep Max

"Doomsday"

For Time:

24-20-16-12

Pull-Ups

Single Dumbbell Box Step Ups

*15/11 Calorie Echo Bike to Start Each Round

Dumbbell: 22.5/15kg

Box: 24in/20in

Score: Time

*Sub for Echo Bike: 18/14 Cal Bike Erg or 16/12 Cal Assault Bike

Goal: 11:00-15:00

Time Cap: 18:00 

RPE: 8/10

Stimulus: Grip and Quad Stamina

Rx+:

Dual Dumbbell Box Step-Up

18/13 Cal Echo Bike

*Sub for Echo = 20/16 Cal Bike Erg

Level 2:

For Time:

20-16-12-8

Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*15/11 Calorie Echo Bike to Start Each Round

Dumbbell: 15/12.5kg

Box: 24in/20in

Level 1:

For Time:

20-16-12-8

Jumping Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*12/9 Calorie Echo Bike to Start Each Round

Dumbbell: 12.5/7.5kg

Box: 24in/20in

*Sub for Echo Bike: 15/12 Cal Bike Erg or 13/10 Cal Assault Bike

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

For Quality:

10:00 EMOM

Minute 1 - 5/5 Knees Over Toe Split Squat, Light Load

Minute 2 - :20/:20 Single Leg Hip Thrust Hold, Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.