09/01/25 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

5/5 Pendulum Lunges

15 Banded Pull Aparts

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

Bench Press + Lunge

For Load:

Every 2:30 x 5 Sets

15m Dual Dumbbell Front Rack Walking Lunge, For Load

6 Bench Press @ 70-75%

% is Based on 1RM Bench Press

Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.

Record Each Working Weight

"Boo"

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Rx+:

For Time

10-8-6-4-2

Wall Walks

50-40-30-20-10

Goblet Squat 

Kettlebell @ 24/16kg

Level 1:

For Time

5-4-3-2-1 

Wall Walk to 20’’ off the Wall

90-70-50-30-10

Air Squats

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child’s Pose

Optional Core Finisher

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.