12/10/24 Saturday Workout of the Day

Warm-Up

Starting Partners on Different Stations and Rotating

30 seconds @ Each Station

Station 1: Echo Bike @ 6 RPE

Station 2: 15-20 sec Ring Support Hold + 10-15sec Bottom of Dip Hold

Station 3: Dead-Hang From Pull-Up Bar

Rest 1:00

30 seconds @ Each Station

Station 1: Echo Bike @ 7 RPE

Station 2: Tempo Push-Ups 31x1

Station 3: Tempo Ring Rows 31x1

Rest 1:00

30 seconds @ Each Station

Station 1: Echo Bike @ 8 RPE

Station 2: 5-7 Dips *Can be Toenail Spot or Banded

Station 3: 5-7 Pull-Ups *Can be Toenail Spot or Banded

Rest 1:00

30 seconds @ Each Station

Station 1: Echo Bike @ 9 RPE

Station 2: 5 Pull-Ups + 5 Dips or Push-Ups

Station 3: Burpee Box Step-Ups or Jump Overs

“Skadoosh!”

3 Person Teams

30:00 AMRAP

3k Bike (Echo / Assault / Bike Erg)

15 Ring Muscle-Up/30 Pull-Ups

15 Burpee Box Jump Overs 24/20''

Goal: 4+ Rounds

Stimulus: Team Conditioning / Gymnastics Focus

RPE: 7/10

The overall flow of the workout today will keep volume lower, but the movements of course lend to a little higher intensity focus today. The rest being pretty significant between movements today at 1:2, means that we can really work to push the pace and hit quality sets each time we tackle a movement. Ideally we will see one partner on the bike for about 30-60 seconds at a time, rotating until 3km is accomplished. Then we are looking for athletes to tackle sets of 2-5 Ring Muscle-Ups/5-10 Pull-Ups and 5 Burpee Box Jump Overs at a time rotating between all 3 partners. This will keep the flow of the workout going and the most total rounds achieved.

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