07/08/25 Thursday Workout of the Day

Warm-Up Flow

3 Sets: For Quality

200m Run / 1:00 Bike / 1:00 Row*

10 Knee Hug + Lunge and Twist

8/8 Inverted Hamstring Stretch

10 Standing Calf Raise with 2 sec Iso Hold at top

*Each Set Switch on either the bike, run, or row

Workout of the Day

"Only Diesel"

3 Sets: For Max Calories

3:00 AMRAP

400m Run

- Max Calorie Bike

- Rest 1:30 -

3:00 AMRAP

400m Run

- Max Calorie Row

- Rest 1:30 -

Score = Sum Total Calories

Stimulus and Objectives

Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.

Stimulus: Aerobic Power / Repeatable Intensity

RPE: 8.5/10

Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output

Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort

Level 1:

300m Run

Core Finisher

"Escalating Durante Core"

8:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

Hollow Hold (Seconds)

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