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13/07/23 Thursday Workout of the Day

Updated: Jul 13, 2023

Warm-Up: 10:00 minute Cap

3 Rounds for Quality

*35-50 Skips

9/7 Calorie Bike

10/10 Quadruped Thoracic Rotations


*On each round of the 3 Sets, you will alternate the Jump Rope Skill.

Set 1: 50 Single Unders

Set 2: 50 Double Unders

Set 3: Either Crossovers or Running Single Unders


Weightlifting *meant more as a primer than anything today

Every 90 seconds, 6 Sets

Snatch High Pull + Hang Power Snatch + TnG Power Snatch


Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling


"The Menu"

2 Minutes On : 2 minutes Off, repeat until the work is complete:


Start Each Interval with 42 Double Under Buy in:

Then work your way through the below movements:

21 Power Snatches 50/30kg

21/15 Calorie Echo Bike

15 Power Snatches 60/40kg

15/11 Calorie Echo Bike

9 Power Snatches 70/45kg

9/7 Calorie Echo Bike


Goal: Complete in 4 Intervals

Cap: 5 Intervals


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories:

3 Sets, For Quality

8/8 Contralateral Box Step-Ups 24/20’’ (Right Arm Holds Dumbbell, Step Up with Left Leg, then other side)

Rest as needed between exercises


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