04 & 06/11/25 Legends

Tuesday

Warm-Up Flow

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

8 Alternating Box Step-Ups + 4 Box Jumps

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

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Workout Primer after Bench Press

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

4 Burpee Box Jump Overs @ working height

Strength / Weightlifting / Gymnastics

Bench Press

Every 2:30 x 4 Sets

Set 1: 10 Reps @ Light

Set 2: 8 Reps @ Light/Moderate

Set 3: 8 Reps @ Light/Moderate

Set 4: 6 Reps @ Moderate

% of Bench Press

Conditioning

“Momentum”

For Time

3 Rounds

25 Leg Raises

15 Elevated Burpee Box Step Overs /Plate Step Overs

Score = Time

Goal Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Stimulus: Midline stamina and aerobic repeatability under fast, explosive fatigue.

RPE: 8.5–9/10

Primary Objective: Hold consistent sets on the Toes to Bar and work into steady burpee box jump overs.

Secondary Objective: Maintain consistent splits between rounds

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

2 Sets: For Quality

9/7 Calorie Row

3 Shuttle Run

3 Inch Worm Push-Ups

8 Barbell Romanian Deadlifts

Specific Prep

- Tackle 2 Wall Walks practicing form.

- Build to working loads over the course of 2-3 sets on Deadlifts

then a quick primer before hitting the workout.

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1 Inch Worm

2 Shuttle Runs

4/3 Calorie Row

3 Deadlifts

Conditioning

“Resonance”

28:00 EMOM

minute 1: 5 Inch Worm Push-Ups

minute 2: 4 Shuttle Runs

minute 3: 9/6 Calorie Row

minute 4: 10 Deadlifts/ KB Deadlifts

Barbell Load: 40/25kg

Shuttle Run: 7.5/7.5m

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.

Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.

RPE: 7.5–8.5/10

Primary Objective: Hold consistent pacing and movement quality across all seven rounds.

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon