05/12/24 Thursday Workout of the Day

Warm-Up

2 Sets, for Quality

200m Run

6 Inchworm Push-Ups

9/7 Calorie Bike

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

"Chubbs"

8 Rounds for Time

200m Run

3 Wall Walk / 15m Handstand Walk

18/13 Calorie Echo

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Bike Subs:  20/15 Cal Assault Bike or 22/17 Calorie Bike Erg

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

Rx+: 

8 Rounds for Time

200m Run

5 Wall Walk / 22.5m Handstand Walk

20/14 Calorie Echo

12 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Bike Subs:  22/17 Cal Assault Bike or 24/19 Calorie Bike Erg

Level 1:

8 Rounds for Time

200m Run

2 Wall Walk to 20’’ / 20 Wall Facing Shoulder Taps

15/11 Calorie Echo

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Shoulder Taps

Bike Subs:  18/14 Cal Assault Bike or 20/16  Calorie Bike Erg

Level 2:

8 Rounds for Time

200m Run

2 Wall Walk / 7.5m Handstand Walk or 30 Handstand Shoulder Taps

15/11 Calorie Echo

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Bike Subs:  18/14 Cal Assault Bike or 20/16  Calorie Bike Erg

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

Optional Accessories

3-4 Sets, For Quality

8-10 Reverse Nordic Curls

15/15 Banded Terminal Knee Extensions

:15/:15 Copenhagen Plank