05/04/25 Saturday Workout of the Day

Warm-Up: (8-10 minutes)

2:00 Cardio Choice

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2 Sets: For Quality

20/20 Line Hops 

10 Knee Hug + Lunge and Twist 

10 Down Dog Toe Touches

10 Hollow Rocks + 10 second Hollow Hold 

20 Glute Bridges

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Specific Prep (3-5min)

• Practice Double Unders and go through some technique pointers

• Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps

• Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups. 

Primer (2min)

10 Double Unders (each) 

8 Abmat Sit-Ups (each) 

6 Wall Balls (each) 

4/3 Bike Calories (each)

"The Expendables"

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

40/35/30 Calorie *Bike

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Wall Ball: 9/6kg, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

Goal: 8-10 min / round , 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round. 

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10This should build over the course of the movements with each bike ending fast and building across all 3 rounds

Workout Flow and Strategy: 

This workout will be 3 rounds with a partner ideally splitting workloads evenly across rounds. We should be looking to start steady at a nice even pace and then build over the course of each round, finishing strong on the bike. By the third round we should be increasing that intensity and selling out on the bike in a sprint finish with our partner, ideally alternating every 8-12 calories.

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog, Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child's Pose