05/12/25 Friday Workout of the Day

Warm-Up Flow

General Prep

2 Sets

200m Run

10 Ring Rows

8/8 Single Arm Dumbbell Deadlifts

8 Goblet Squats

10 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

10m A Skips + 10m B-Skips

6 Bar Kip Swings / Elevator Kipping Pull-Ups

6 Alt Dumbbell Snatch

6 Goblet Squats

4 Lateral Burpees over Dumbbells

Conditioning

"Fenrir"

2 Rounds for Time

400m Run

20 Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Time

Goal: 25:00 - 32:00

Time Cap: 35:00

Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.

RPE: 8–9/10

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.

Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

RX+:

2 Rounds for Time

400m Run

20 Chest to Bar Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 32.5/22.5kg

Level 2:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 15/12.5kg

Level 1:

2 Rounds for Time

400m Run

20 Jumping Pull-Ups

400m Run

20 Alternating Dumbbell Hang Snatch

400m Run

20 Air Squats

400m Run

12 Burpees

Dumbbell: 12.5/7.5kg

Mobility

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

Friday Finisher (optional)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises