10/01/26 Saturday Workout of the Day

Warm-Up Flow

General Prep

2 Sets:

1:00 Cardio Choice

10 Alternating Box Step-Ups

5/5 World's Greatest Stretch

10 Alt Box Step-Ups + 5 Box Jumps

5/5 Single Arm Ring Row

5 Barbell Strict Press

5 minutes of Burpee Number Game

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

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2 Sets:

7 Empty Barbell Thrusters

7 Abmat Sit-Ups

5 Box Jump Overs

3 Burpee Pull-Ups"

Gymnastics Skill Work

Rope Climb Skill Work

Practice Lock and Stand

Then Practice Movement Up Rope and Rope Climb Descents

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Then Get to Working Loads on Push Press and Working Height on Box Jumps

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Practice Synchro Movements with Partner and get stations ready for the workout

Partner Conditioning

“Sleigh Ride”

For Reps:

25:00 AMRAP (Partners)

Partner 1: 15/12 Calorie Row (Each)

Partner 2: 2 Rope Climbs (Each)

12 Synchro Box Jumps

16 Synchro Push Press

Barbell: 43/30kg

Box Height: 30/24in

Score = Total Reps Completed as a Team

Flow

At the start of the workout:

P1 begins on the rower

P2 begins on rope climbs

Both athletes complete their assigned station, then switch and complete the other station.

Once both movements are done, partners move together to:

12 Synchro Box Jumps (synchronized lockout on top)

16 Synchro Push Press (synchronized lockout overhead)

Partners complete these four movements on repeat for the full 25 minutes.

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 3.5–5+ full rounds

Time Domain: Extended partner conditioning (25 minutes)

Stimulus: Mixed-modal partner cycling with synchronized elements, moderate barbell volume, and rope climbing under fatigue

RPE: 8/10

Primary Objective: Maintain consistent pacing and partner split strategy with minimal downtime

Secondary Objective: Smooth Synchro Movements and even pacing throughout

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch