13/10/25 Monday Workout of the Day

Warm-Up Flow

General Warm-Up:

2-3 Sets:

1:30 Bike (:45 Easy, :30 Moderate, :15 Hard)

8/8 Single Leg Barbell Romanian Deadlifts

:10/:10 Single Leg RDL Iso Hold

10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest

10 Alternating Scorpions

8 Hollow Ups

8 Arch Ups

10 Alternating V-Ups

Specific Warm-Up:

8 Deadlifts @ 40-50%

5 Deadlifts @ 50-55%

3 Deadlifts @ 55-65%

3 Deadlifts @ 65-70%

-

Then Load to Working Weights on the Bar

Weightlifting

Deadlift

Every 2:30 x 4 Sets

5 Deadlifts @ 70%

Workout Primer after Deadlifts

8 Bar Kip Swings

4 Kipping Knees to Chest

8 Ring Rows

4 Kipping Toes to Target Building Height

4 Jumping Pull-Ups (Controlled Eccentric) *Activation

-

3-4 Toes to Bar

8/6 Calorie Bike

3-4 Strict Pull-Ups

Conditioning

“Gravity’s Grip”

3 Sets

3:00 AMRAP

:30 Max Toes to Bar

30/22 Calorie Echo

-Max Strict Pull-Ups

Rest 2:00 b/t sets

Score = Toes to Bar + Max Strict Pull-Ups

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups

Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)

Stimulus: Midline, Pulling Stamina, Aerobic Capacity

RPE: 8.5/10

Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.

Secondary Objective: Complete the Echo Bike in under 1:45 to allow sufficient time for strict pull-up work.

RX+:

3 Sets

3:00 AMRAP

:30 Max Toes to Bar

30/22 Calorie Echo

-Max Bar Muscle-Ups

Rest 2:00 b/t sets

Level 2:

3 Sets

3:00 AMRAP

:30 Max Alt Toes to Bar

25/18 Calorie Echo

-Max Strict Pull-Ups

Rest 2:00 b/t sets

Level 1:

3 Sets

3:00 AMRAP

:30 Max Kipping Knee Raises

20/14 Calorie Echo

-Max Banded Strict Pull-Ups

Rest 2:00 b/t sets

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets: For Quality

20 GHD Hip Extensions

:40 Sorenson Hold

10/10 Three-Point Dumbbell Row