10/04/25 Thursday Workout of the Day

General /Specific Movement Prep (8-10 minutes)

400m Run

–

2 Sets: For Quality

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

6-8 Bar Kip Swings

10 second Tuck L-Hang

1 Wall Walk with 20 second Nose to Wall Hold

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Spend 5 minutes on Toe to Bar Technique and Variations

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Specific Workout Primer and Prep (3-5 minutes)

200m Run

8 Single Dumbbell Step-Overs

4-6 Toe to Bar (Or Variation thereof) 

1-2 Wall Walk

"The Walk of the Penguin"

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

Dumbbell: 22.5/15kg

Box Height: 24/20in

Goal: 24-30 minutes

Time Cap: 32 minutes

Primary Objective: Consistent pacing round to round

Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.

Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

Rx+:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

15 Toe to Bar

5 Wall Walks

Dumbbell: 22.5/15kg

Box Height: 24/20in

Level 2:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Knees to Elbows

4 Wall Walks

Dumbbell: 15/12kg

Box Height: 24/20in

Level 1:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Kipping Knees to Chest

4 Wall Walks

Dumbbell: 15/12kg

Box Height: 24/20in

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

5 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank, Left

-rest :20-

:30 Hollow Hold

-rest :30 b/t sets-

Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.