06/12/25 Saturday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

:30 Bike

:15 Transition

:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)

:15 Transition

:30 Wall Supported Handstand Hold

:15 Transition

:30 Alternating Box Step-Ups

:15 Transition

Specific Prep:

2-3 Sets:

7/5 Calorie Echo Bike

5 Hang Power Cleans, Building to Working Loads

3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups

5 Box Jumps, Building to Working Height

Team Conditioning

“Cerberus”

For Time: 3 Person Teams

Athlete 1:

220/160 Calorie Echo Bike

-

Athlete 2:

6 Rounds

20 Hang Power Cleans

15 Strict Handstand Push-Ups

10 Box Jumps

Barbell: 61/43kg

Box Height: 30/24in

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 200 Calories

F/F/M: Teams: 180 Calories

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Time: 

Time Domain: 20:00 - 25:00

Time Cap: 30:00 

Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work

RPE: 8–9/10

Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.

Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose