11/10/25 Saturday Workout of the Day

Warm-Up Flow

General Prep

400m Group Run

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2 Sets: For Quality

:30 Jump Rope

6/6 Single Arm Ring Rows

6 Strict Knees to Chest

10 Abmat Sit-Ups

Specific Skill Work and Primer

Rope Climb Technique and Practice

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Primer

20 Double Unders / 30 Single Unders

:15 Forearm Plank

1 Rope Climb /3 Rope Get Ups

:15 Forearm Plank 

200m Run 

10 Sit-Ups

Partner Conditioning

“Long Haul”

3 Rounds for Time

200 Double Unders/300 Single Unders

1:00 Synchro Plank Hold

6 Rope Climbs/10 Rope Get Ups

1:00 Synchro Plank Hold

800m Run

40 Synchro Abmat Sit-Ups

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Goal: 34:00-40:00

Time Cap: 40:00

Primary Objective: Complete each round in under 12:00

Secondary Objective: Negative Split Each round

RPE: 7/10

Stimulus: Partner Conditioning , Midline and Pulling

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