05/01/26 Monday Workout of the Day

Warm-Up Flow

General Prep

1:30 Cardio Choice

-

2 Sets: For Quality

10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)

10 Down Dog Alternating Toe Touches

10 Plank Shoulder Taps

10 Dual Dumbbell Upright Rows

10 Dual Dumbbell Strict Press

Specific Prep

2 Sets

3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive

:20 Sec Wall Supported Handstand Hold

2 Shuttle Runs

10 Renegade Rows

Barbell: Empty

Movement Specifics Prior to Workout

Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then..

Get to Working Loads on Renegade Rows

Strength

15:00 Running Clock

Strict Press + Push Press

Take 8:00 to Establish a Heavy Complex

3+5

-

Then

2 Sets x 3+5 @ 90% of Complex from above

Rest 2:00 b/t sets

Conditioning

"Prancer"

For Reps:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 × 22.5/15kg

Shuttle Run Standard: 25ft down + 25ft back (7.5m/7.5m)*

*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 3+ Rounds

Stimulus: Aerobic pacing with upper-body push/pull stamina

RPE: 7/10

Primary Objective: Maintain consistent round times through steady pacing.

Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.

RX+:

10:00 AMRAP

20 Renegade Rows

4.5 Shuttle Runs

10 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 x 22.5/15kg

Level 2:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 x 15/12.5kg

Handstand Push-Ups 2in Riser / Abmat

Level 1:

10:00 AMRAP

12 Renegade Rows

3.5 Shuttle Runs

8 Kneeling Box Pike Handstand Push-Ups

3.5 Shuttle Runs

Dumbbells: 2 x 12.5/7.5kg

Big Class Option:

Every 3;00 x 4 Sets

16 Renegade Rows

4.5 Shuttle Runs

8 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 x 22.5/15kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

For Quality:

5 Sets

:20 Banded Paloff Hold/Side

5/5 Side Plank Rotations

Hold a light dumbbell for the side plank rotations if able.