07/11/25 Friday Workout of the Day

Warm-Up Flow

General Prep and Mobility

2:00 Cardio Choice

-

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Specific Movement

2 Sets 

9/7 Calorie Echo Bike

10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)

10 Straight Leg Sit-Ups

15 Second Hollow Hold

Barbell Prep

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

-

w/light loads and building towards 70%

3 Sets

3 Position Power Snatch

*Hang + Low Hang + Floor

Strength / Weightlifting / Gymnastics

Power Snatch

Every 2:00 x 6 Sets

3 Position Power Snatch

1+1+1 @ 70% of 1RM

*Hang + Low Hang + Floor

% of Power Snatch

Primer after Snatches

5 GHD Sit-Ups

8 Alternating Dumbbell Snatch

8/6 Calorie Echo Bike

Rest 2:00 b/t sets

Conditioning

“Entropy”

For Calories

4 Sets

2:00 AMRAP

15 GHD Sit-Ups

20 Alternating Dumbbell Snatch

- Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 22.5/15kg

Score = Max Calories

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.

Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.

RPE: 8.5–9/10

Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the Echo Bike.

Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.

RX+:

For Calories

4 Sets

2:00 AMRAP

20 GHD Sit-Ups

18 Alternating Dumbbell Snatch

- Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 32.5/15kg

Level 2:

For Calories

4 Sets

2:00 AMRAP

12 GHD Sit-Ups

20 Alternating Dumbbell Snatch

- Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 15/12.5kg

Level 1:

For Calories

4 Sets

2:00 AMRAP

15 Abmat Sit-Ups

20 Alternating Dumbbell Hang Snatch

- Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbells: 2 x 12.5/7.5kg

Big Class:

For Calories

4 Sets

2:00 AMRAP

15 V-Ups

20 Alternating Dumbbell Snatch

- Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 22.5/15kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Accessory Finisher

Optional Accessories

For Quality

4 Sets

10 Dead-Bug Psoas March

15 Banded Face Pulls

:45 Weighted Forearm Plank