13/08/25 Wednesday Workout of the Day

Warm-Up Flow

3 Sets: For Quality

200m Run

15/12 Calorie Row

10 Air Squats

10/10 Bird Dog From Crawling

10/10 Dead-Bugs

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Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout

Workout of the Day

"Inversely Correlated"

For Time:

10 Wall Walks

200m Run

30/24 Calorie Row

40 Wall Balls

500m Run

Rest 3:00

500m Run

40 Wall Balls

30/24 Calorie Row

200m Run

10 Wall Walks

Wall Ball: 9/6kg, 10/9ft

Wall Walk: 10in off Wall

Stimulus and Objectives:

Goal: 20:00–25:00

Running Time , 8-11 minutes / SetTime Cap: 30:00

Stimulus: Inverted Chipper / Mixed-Modal Pacing Under Fatigue

RPE: 8/10

Primary Objective: Maintain consistent pacing across both chipper segments

Secondary Objective: Smooth, efficient wall walks and strong close on final run

RX+: 

Wall Ball: 12/9kg

Level 2:

For Time:

8 Wall Walks

200m Run

25/20 Calorie Row

30 Wall Balls

400m Run

Rest 3:00

400m Run

30 Wall Balls

25/20 Calorie Row

200m Run

8 Wall Walks

Wall Ball: 9/6kg, 10/9ft

Wall Walk: 20in Off Wall

Level 1:

For Time:

5 Wall Walks 

150m Run

20/16 Calorie Row

25 Wall Balls

400m Run

Rest 3:00

400m Run

25 Wall Balls

20/16  Calorie Row

150m Run

5 Wall Walks

Wall Ball: 6/4kg

Wall Walk: 30 in off Wall

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality

10/10 Dual Kettlebell Front Rack Step-Ups

15/15 Banded Terminal Knee Extensions

60m Farmers Carry