09/04/26 Thursday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets:

2 x 7.5/7.5m Lateral Shuffle

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

Specific Prep:

2 Sets

1 Wall Walk + :15 Nose to Wall Hold

5 Muscle-Up Rows

:05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold

5 Strict Knee Raises

:10 Tuck L-Hang Hold

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Then go through specifics for the gymnastics strength EMOM

Gymnastics Strength EMOM

Every 1:15 x 10 Sets, Alternating Stations

Station 1:

:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip

Station 2:

:20 Tuck Front Lever Hold

Conditioning

"Stacked Deck"

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 7.5/7.5m

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5+ Rounds, Into Round

RPE: 8-8.5/10

Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.

Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

RX+

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Chest to Bar Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 7.5/7.5m

Level 2

12:00 AMRAP

1-2-3-4-5… Wall Walks

2-4-6-8-10…

Strict Banded Pull-Ups

Shuttle Run

Shuttle Run = 7.5/7.5m

Wall walk distance to 20in from wall

Level 1

12:00 AMRAP

1-2-3-4-5… Wall Walks

2-4-6-8-10… Ring Rows or Jumping Pull-Ups

Shuttle Run

Shuttle Run = 7.5/7.5m

Wall walk distance to 30in from wall or Box Pike Walk-Ups

Big Class: 

Start Athletes on Different stations to separate out the Shuttle Run

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

Optional Accessories

For Quality:

3-4 Sets:

16 Dual Kettlebell Alt Gorilla Row

15/15m Mixed Rack + Overhead Kettlebell Carry

:30 Hollow Hold