07/01/25 Tuesday Workout of the Day

General Warm-Up

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Specific Movement Prep

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

– 

Perform @ Workout Pace

2 Rounds

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 2:00 then start the workout

"Toad"

For Time:

10 Rounds

14 Wall Balls

10 Toes to Bar

6 Shuttle Runs

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

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

Level 1:

For Time:

10 Rounds

10 Wall Balls

7 Kipping Knees to Chest

4 Shuttle Runs

Wall Ball: 6/4kg

Level 2:

For Time:

10 Rounds

12 Wall Balls

8 Toes to Bar

4 Shuttle Runs

Wall Ball: 9/6kg

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

For Quality:

5 Sets

4-6 Wall Facing Strict Handstand Push Ups (Dead Stop)

18 Seated Banded Rows

For the WF strict handstand push-ups, you must go unbroken. If you cannot do that, perform 6 dual dumbbell seated strict presses with a dead stop at the shoulders - with a heavy load. If you are very competent here, you may add a small deficit to the HSPU. Use a challenging band for the rows.