09/07/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2 Sets for Quality

10 Calorie Row

10 Hanging Knee Raises

20 Jump Rope Singles

10 Air Squats

5 Push-Up to Down Dog

Specific Movement Prep

2 Sets: For Quality

10 Beat Swings

5 Toes-to-Bar (or Knees to Chest)

15 Double Unders or Single-Single-Double or 30 Single Unders

8 Wall Balls @ Working Loads

Gymnastics Skill Work

Ring Muscle-Ups

Ring Muscle-Up Drill Prep:

3 False Grip Ring Rows

3 Transition Drills (low rings / box assisted / band assisted

2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

Workout of the Day

"Shepherd’s Pie"

3 Rounds for Time

18/14 Calorie Row

18 Toes to Bar

72 Double Unders

24 Wall Balls

9/7 Chest to Bar Pull-Ups

Wall Ball: 9/6kg, 10/9ft

Time Domain: 15-20min

Time Cap: 25min

Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume

RPE: 8.5–9/10

RX+: 

3 Rounds for Time

20/16 Calorie Row

20 Toes to Bar

80 Double Unders

20 Wall Balls

10/8 Ring Muscle-Ups

Wall Ball: 12/9kg, 10/9ft Target

Level 2:

3 Rounds for Time

18/14 Calorie Row

14 Alternating Toes to Bar

36 Double Unders

18 Wall Balls

9 Chest to Bar Pull-Ups 

9 Ring Dips

Wall Ball: 9/6kg, 10/9ft

Level 1:

3 Rounds for Time

15/12 Calorie Row

18 Kipping Knee Raises

72 Single Unders 

18 Wall Balls

9 Ring Rows

9 Push-Ups

Wall Ball: 6/4kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15 Ring Support Hold

15 Banded Face Pulls