04/11/25 Tuesday Workout of the Day

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 @ 60%

Set 2: 8 Reps @ 65%

Set 3: 8 Reps @ 65%

Set 4: 6 Reps @ 70%

% of Bench Press

Conditioning

“Momentum”

For Time

3 Rounds

25 Toes to Bar

15 Burpee Box Jump Overs

Box Height: 24/20in

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

RX+:

For Time

3 Rounds

30 Toes to Bar

20 Burpee Box Jump Overs

Box Height: 24/20in

Level 2:

For Time

3 Rounds

20 Toes to Bar

10 Burpee Box Jump Overs

Box Height: 24/20in

Level 1:

For Time

3 Rounds

20 Kipping Knee Raises

10 Burpee Box Step-Ups

Box Height: 24/20in

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

Optional Accessories

For Quality:

3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex