11/08/25 Monday Workout of the Day

Warm-Up

1:30-2:00 Cardio Choice

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2 Sets: For Quality

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

5/5 Single Arm Rotational Ring Row

:10 Ring Support Hold

10 Bar Kip Swings

Gymnastics Skill Work

Ring Muscle-Ups

Ring Muscle-Up Drill Prep:

3 False Grip Ring Rows

3 Transition Drills (low rings / box assisted / band assisted

2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

Workout of the Day

"Nate"

20:00 AMRAP

2 Bar Muscle-Ups/ 4 Chest to Bar

4 Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 32/24kg

Stimulus and Objectives:

Goals:

Advanced: 14+ RoundsIntermediate: 10+ RoundsLevel 3-Athletes Developing Volume: 6–8 Rounds

Stimulus: High-Skill Gymnastics / Cyclical Shoulder Density

RPE: 8/10

Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings

Secondary Objective: Build sustainable upper-body volume while staying aerobic

RX+: 

20:00 AMRAP

2 Strict Ring Muscle-Ups

4 Strict Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 32/24kg

Level 2:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 24/16kg

Level 1:

20:00 AMRAP

4 Ring Rows + 4 Push-Ups

8 Tall Kneeling Dumbbell Press

8 Russian Kettlebell Swings

Kettlebell: 16/8kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3-4 Sets: For Quality

10 Neutral Grip Dumbbell Bench Press

10 Dumbbell Glute Bridge Pull-Overs

:30 Feet Elevated Glute Bridge Hold