06/05/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep: (6-8 min)

400m Run

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20 Line Hops (Forward and Back) 

20 Line Hops (Lateral) 

:30 Down Dog Calf Gas Pedals

20 Glute Bridges 

:20/:20 Single Leg Glute Bridge Hold

Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

– 

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

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1 Mini Round

250m Row 

200m Run 

10/8 Cal Bike @ Hard Pace

Workout of the Day

"The Philosophers Journey"

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

- Max Calorie *Bike

- Rest 2:30 b/t sets -

Bike can be any bike

Goal: 15/11+ calories each set (Echo) , 18/14+ calories each set (Bike Erg) , 16/12+ calories each set (Assault)

Primary Objective: Maintain calories within ± 2 across all four sets

Secondary Objective: Increase row/run pace slightly each set without sacrificing bike output

Stimulus: Muscular stamina, aerobic capacity, sprint endurance

RPE: 9/10

Focus: Quick transitions, sustainable sprint effort, and strong mental push in later rounds

Level 1:

4 Sets:

5:00 AMRAP

400/350m Row 

300m Run

- Max Calorie *Bike

- Rest 2:30 b/t sets -

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank