11/03/25 Tuesday Workout of the Day

General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6/6 Half Kneeling KB Windmill

6/6 Single Arm Ring Rows

10 Ring V-Outs

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

– 

Ring Muscle-Up Skills and Progressions (10-15 minutes)

Gymnastics

Ring Muscle-Ups 

8:00 EMOM

3-5 Ring Muscle-Ups

Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

"Live Ammo"

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calorie *Bike

minute 4: Rest

Box: 24/20in

*Any Bike for the Day

Score = Total Sum Calories

Goal: Complete 18/13+ Cals 

RPE: 9/10

Stimulus: Quad and Midline Stamina

Level 2:

12:00 EMOM

minute 1: 8 Burpee Box Jump Overs

minute 2: 12 Toe to Bar

minute 3: Max Calorie *Bike

minute 4: Rest

Box: 24/20in

Level 1:

12:00 EMOM

minute 1: 8 Burpee Box Step-Ups

minute 2: 12 Kipping Knees to Chest

minute 3: Max Calorie *Bike

minute 4: Rest

Box: 24/20in

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

Part A)

10:00 EMOM

Minute 1 - 8 Narrow Grip Bench Press, Moderate

Minute 2 - 16 Dual KB Gorilla Rows

Part B)

5:00 Tabata (:20 Work/:10 Rest)

Station 1 - Banded Bicep Curls

Station 2 - Banded Tricep Extensions