10/05/25 Saturday Workout of the Day

Warm-Up Flow

Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch 

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets: 

6 Inchworm Push-Ups 

8 Scapular Pull-Ups 

6/6 Single Arm Ring Rows 

8 Russian Kettlebell Swings 

6 American Kettlebell Swings

Kettlebell @ Warm-Up Loading

Specific Prep (6-8 min) 

Spend 3-5 minutes going through Handstand Push-Ups and Strict Pull-Ups, warming up to your level for the day. 

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Then 

3 Strict Handstand Push-Ups

4 Strict Pull-Ups or Variation

5 American Kettlebell Swings @ Working Loads

Workout of the Day

"Virtues in Motion"

25:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

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Max Calorie Row in the Remaining Time

Kettlebell: 32/24kg

Complete the 12 rounds with a partner, alternating full rounds.

"Virtues in Motion" is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Focus: Efficient strict gymnastics sets, quick kettlebell cycling, strong pacing on the row

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)