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11/07/24 Thursday Workout of the Day

Warm-Up

3 Sets @ Each Station

:30 sec Work / :15 sec Transition

Row @ Easy to Moderate Intensity


Movement Progressions


Then get into the Sandbag and Wall Walks with practice and form of how to lap and hold the Sandbag. Then get into the Wall Walk and working to maintain as straight an arm position as possible on the way up as on the way down.


"All That"


30:00 EMOM

Minute 1 - 3 Wall Walks

Minute 2 - 14/11 Row Calories

Minute 3 - 1/1 Turkish Get Ups 24/16kg

Minute 4 - 5 Shuttle Runs7.5/7.5m = 1 Rep

Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)/Max Deadball Wall Sit


Sandbag: 68/45.5kg

DeadBall: 30/20/15kg


RPE: 7/10


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 Completion

5 Sets

10 Strict Handstand Push Ups, Add Deficit if Able

10 Ring Rows, Feet Elevated if Able



These handstand push ups do not need to be unbroken the whole time, but you should certainly start that way. Pick a challenging deficit/foot placement for the ring rows that follows the same thought process - but still make sure to be able to make contact with the ring at the top.


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