13/03/26 Friday Workout of the Day

Warm-Up Flow

Warm-Up

400m Run

-

2 Sets

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

250m Moderate Row (build last 100m)

:20 Seated Runner Arm Swings

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

15/15m Single-Arm KB Overhead Carry (light)

10 Glute Bridge March

20 sec Side Plank (each side)

Primer

200m Run (smooth, not fast)

8/6 Calorie Row

10 Abmat Sit-Ups

7.5m/7.5m Single-Arm OH Walking Lunge (light/moderate)

Aerobic Conditioning and Midline Stamina

"Americano"

5 Sets: For Time

400m Run

20/15 Calorie Row

30 Abmat Sit-Ups

7.5m/7.5m Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 24/16kg, or DB x 1 @ 22.5/15kg

Score = Total Running Time (Including Rest)

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4:00-5:00 /set , 25:00-30:00 Total running Time

Time Cap: 33:00

RPE: 7.5-8/10

Stimulus: Midline and Aerobic Stamina

Primary Objective: Maintain consistent pacing across all five sets

Secondary Objective: Stay composed on the overhead lunges to protect shoulder stability and midline integrity

RX+:

5 Sets: For Time

400m Run

20/15 Calorie Row

30 GHD Sit-Ups

7.5m/7.5m Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 32/24kg, DB @ 32/22.5kg

Level 2:

5 Sets: For Time

400m Run

15/12 Calorie Row

25 Abmat Sit-Ups

7.5m/7.5m Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 16/12kg, or DB x 1 @ 15/12.5kg

Level 1:

5 Sets: For Time

300m Run

13/10 Calorie Row

20 Abmat Sit-Ups

7.5m/7.5m Goblet Walking Lunge

Rest 1:30 b/t sets

Goblet Lunge: 16/8kg

Big Class Option: Starting Athletes on a 2:00 Delay

5 Sets: For Time

400m Run

20/15 Calorie Row

30 Abmat Sit-Ups

10/10 Single Arm Overhead Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 24/16kg, or DB x 1 @ 22.5/15kg

Start on a 1:30 delay to allow for 3-4 groups to roll in and still use the rower.

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

For Quality

3 Sets:

:20 Dual Kettlebell Front Rack Wall Sit

10 Goblet Cyclist Squats @ 3030 Tempo

Rest minimally between exercises

Rest as needed b/t sets

Choice on loads