14/01/25 Tuesday Workout of the Day

General Warm-Up

3 Sets, For Quality

1:00 Echo Bike

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Dumbbell Power Cleans @ Warm-Up Load

—

Barbell Primer:

2 Sets

3 Hang Muscle Clean

3 Tall Power Clean

3 Hang Power Clean

- Add Loads - 

3 Sets, Building Loads to Starting Weights

2 Touch N’ Go Power Cleans

Weightlifting

Every 2:30 x 4 Sets

Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.- Rest 10-15 seconds between each double -

Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.

Record each working weight.

Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.

Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)

"Edgedancer"

For Calories: 

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Box Jump Overs 24/20''

6 Dual Dumbbell Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: 2x22.5/15kg

Goal: 20/14+ Cals / Minute

Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.

RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.

Level 1:

For Reps: 

2 Sets

6:00 AMRAP

3 Rounds

1 Wall Walk to 20’’ off Wall

3 Burpee Box Step Overs 24/20''

5 Dual Dumbbell Hang Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: 2x12/7kg

Level 2:

For Reps: 

2 Sets

6:00 AMRAP

3 Rounds

1 Wall Walk

3 Burpee Box Jump Overs 24/20''

5 Dual Dumbbell Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: 2x15/12kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

For Quality:

5 Sets

:40 Rotational Medball Slams

5/5 Skater Jumps, Rebound

Perform the medball slams alternating side, for quality and effort each time. For the skater jumps you will absorb the landing for each jump, and rebound right into the next one.