11/02/26 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Bike

:30 Shuttle Runs

:15 Hollow Hold

:30 Glute Bridge Hold

10 Alternating Bird Dogs with Pause at Extensions

Specific Prep and Primer

12/9 Calorie Echo Bike

4 Shuttle Runs

1 Partial Wall Walk + 1 Full Wall Walk

9/7 Calorie Ski Erg

6 GHD Sit-Ups

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Then make sure athletes have an understanding of flow and and style of workout.

Conditioning

"The Terminal List"

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

16/12 Calorie Echo Bike

[X]

[X] =

Set 1: 8 Shuttle Runs

Set 2: 6 Wall Walks

Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs)

Set 4: 24 AB Mat Sit-Ups

Set 5: Rest *Note: You still must complete the bike during this station

Shuttle Run = 7.5/7.5m

Wall Walk: 10in From Wall

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in under 2:30

Stimulus: Aerobic repeatability under varied interference (gymnastics, midline, cyclical machines)

RPE: 7.5–8/10

Primary Objective: Complete each Echo Bike in under 1:00

Secondary Objective: Complete all [x] movements in under 1:30

RX+:

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

18/14 Calorie Echo Bike

[X]

[X] =

Set 1: 10 Shuttle Runs

Set 2: 8 Wall Walks

Set 3: 15/12 Calorie Ski Erg

Set 4: 24 GHD Sit-Ups

Set 5: Rest *Note: You still must complete the bike during this station

Shuttle Run = 7.5/7.5m

Wall Walk: 10in From Wall

Level 2:

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

15/11 Calorie Echo Bike

[X]

[X] =

Set 1: 8 Shuttle Runs

Set 2: 6 Wall Walks

Set 3: 13/10 Calorie Ski Erg

Set 4: 20 GHD Sit-Ups

Set 5: Rest *Note: You still must complete the bike during this station

Wall Walks: 10in From Wall

Level 1:

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

13/10 Calorie Echo Bike

[X]

[X] =

Set 1: 5 Shuttle Runs

Set 2: 5 Wall Walks

Set 3: 13/10 Calorie Ski Erg

Set 4: 20 Abmat Sit-Ups

Set 5: Rest *Note: You still must complete the bike during this station

Wall Walk: 30in From Wall

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 Sets:

20 Weighted Russian Twists

:40 Nose to Wall Handstand Hold