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13/03/25 Thursday Workout of the Day

General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

:20 second Wall Supported Handstand Hold (Add weight shits if possible)


10-15 minute Class Progression


"Time Capsule"


Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Handstand Walk


Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes 

Secondary Objective: Consistency across all 5 sets


Level 2:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

3 Wall Walks


Level 1:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Bear Crawl


Mobility

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

4 Sets: For Quality

:30/:30 Side Plank

 
 
 

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