13/02/25 Thursday Workout of the Day

General  (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes) 

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)

100m Run

5 Burpees 

• Rest 30 seconds - 

9/7 Calorie Row 

2 Wall Walks

"Raticate"

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

15 Burpees

Station 2:

20/16 Calorie Row

5 Wall Walks

"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

RPE: 9/10

Rx+:

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

20 Burpees

Station 2:

25/20 Calorie Row

5 Wall Walks

Level 2:

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

12 Burpees

Station 2:

18/14 Calorie Row

4 Wall Walks

Level 1:

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

10 Burpees

Station 2:

15/12 Calorie Row

3 Wall Walks to 30’’ Off the Wall

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

Optional Accessories

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold