12/04/25 Saturday Workout of the Day

Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout. 

Into Partner Medball Warm-Up (4 minutes)

Complete For Quality

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

–

Specific Workout Prep (10-12 minutes)

3 Hang Muscle Snatch + 3 Hang Power Snatch

 6 Medball Cleans

6 Box Jumps

– 

Add Loads to Barbell 

2 x 4 TnG Power Snatch (each)

6 Medball Cleans (each)

8/6 Cal Row (each)

6 Box Jumps (each) 

– 

Final Transition to the Workout

"The Bane of Your Existence"

21:00 AMRAP, with a Partner

30 Power Snatch

30 Medball Cleans

30 Calorie Row

30 Box Jump (Step Down)

Barbell: 43/30kg

Medball: 9/6kg

Box Height: 24/20in

Goal: 3+ Rounds

Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.

Secondary Objective: Keep transitions quick between movements for minimal downtime.

Stimulus:

• Moderate barbell cycling & full-body endurance.

• Posterior chain fatigue from snatches, medball cleans, and rowing.

• Consistent aerobic demand with strategic partner pacing.

RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.

Rx+

21:00 AMRAP

30 Power Snatch

30 Overhead Squats

30/24 Calorie Row

30 Box Jump (Step Down)

Barbell: 43/30kg

Medball: 9/6kg

Box Height: 24/20in

Level 2: 

21:00 AMRAP, with a Partner

30 Low Hang Power Snatch

30 Medball Cleans

30/24 Calorie Row

30 Box Jump (Step Down)

Barbell: 30/20kg 

Medball: 9/6kg

Box Height: 24/20in

Level 1: 

21:00 AMRAP, with a Partner

30 Hang Power Snatch

30 Medball Cleans

30/24 Calorie Row

30 Box Step-Up

Barbell: 20/15kg

Medball: 6/4kg

Box Height: 24/20in

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories

5 Sets, For Quality

6/6 Front Foot Elevated Split Squats, Moderate

8/8 Banded Adductions

Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.