07/01/26 Wednesday Workout of the Day

Warm-Up Flow

General to Specific Prep

15/12 Calorie Row @ 60-70%

5 Hang Snatch High Pull

5 Hang Muscle Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold

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12/9 Calorie Row @ 70-80%

5 Hang Muscle Snatch

5 Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

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9/7 Calorie Row @ 80-85%

3 Hang Power Snatch +2 Low Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

*Move Barbell Off Floor and Get into Handstand Walk Practice, Movement Modifications and Adjustments to Get into Specific Skill Focused Work.

Specific Prep After Handstand Walk

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Bring Barbell Back Out, Put Working Loads on Barbells and Practice Cycling.

2 Sets x 5 TnG Reps for smooth cadence and efficiency

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Assign Rowers, Stations, and movement flow with Waterfall style start

Gymnastics Skill Focus

Handstand Walk

8 Sets: For Distance

:30 on / :30 Off

Level 3: Handstand Walk

Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps

Level 1: Accumulate Wall Supported Hold / Straight Arm Plank / Ring Plank

Handstand Walk Skills and Progressions - Wall Facing Handstand Shoulder Taps

- Lateral Handstand Walk across the wall

- Handstand Walk to the Wall

- Partner Handstand Walk Drills

Conditioning

“Dasher”

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: 35/25kg

Wall Walk Standard: 10 inches

Score = Total Reps (Calories + Snatches + Wall Walks)

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 80- 110+ reps

Stimulus: Mixed-modal interval conditioning with sustained power output, overhead stamina, and gymnastics control

RPE: 8.5/10

Time Domain: 12 minutes (3 working cycles)

Primary Objective: Maintain consistent output across all 3 rounds

Secondary Objective: Smooth, efficient snatches with minimal barbell drop-off

Level 1:

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Hang Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: 20/15kg

Wall Walk: 30in

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

4 Sets

12 Alternating Top Down Dumbbell Bench

16 Kettlebell Gorilla Rows

Use a moderate load with dumbbells / kettlebells as you see fit. The non working arm will hold the top (bench press) For the Gorilla Rows focus on keeping back tight in good deadlift style set-up and KB's hovering an inch off the floor.