05/03/25 Wednesday Workout of the Day

General Warm-Up: (4-6 minutes)

2 Sets: For Quality

12 Banded Pull Aparts

12 second Hollow Hold

6 Inchworm Push-Ups

12 Down Dog Toe Touch

10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)

3 Sets: For Quality

10 Glute Hip Thrust Off Bench

8 Barbell Bench Press, Building Loads

10 second Ring Support Hold

8 Dual Kettlebell Deadlifts, Building Loads

30m Farmers Carry

Strength

Bench Press

Take 10 minutes to Establish a 10 Rep Max

"Event Horizon"

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Ring Dips

15 Dual Kettlebell Deadlifts

30m Dual Kettlebell Farmers Carry

Kettlebells: 24/16kg

Score = Slowest Time / Set

Goal: Each round should be completed in 2:30-3:15, allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

 Rx+:

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Strict Ring Dips

15 Dual Kettlebell Deadlifts

30m Dual Kettlebell Farmers Carry

Load: 32/24kg

Score = Slowest Time / Set

Level 2:

Every 4:00 x 4 Sets

15 GHD Sit-Ups

15/10 Ring Push-Ups

15 Dual Kettlebell Deadlifts

30m Dual Kettlebell Farmers Carry

Load: 20/12kg

Score = Slowest Time / Set

Level 1:

Every 4:00 x 4 Sets

20 Abmat Sit-Ups

15/10 Elevated Ring Push-Ups

15 Kettlebell Sumo Deadlifts

30m Dual Kettlebell Farmers Carry

Load: 16/8kg

Score = Slowest Time / Set

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

5 Sets

10 Ring Bicep Curls

10 Ring Tricep Skull Crushers

Rest as needed b/t sets