14/05/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep (3-5 minutes) 

200m Run 

:15 Active Hang + :15 Passive Hang 

:20 Hollow Hold 

10 Alternating Cossack Squats 

8 Scapular Pull-Ups + 8 Bar Kip Swings 

10 Hollow Rocks 

10 Alternating Reverse Lunges

Specific Prep (4-6 minutes) 

Take through Pull-Up Modifications and Adjustment for the day

200m Run 

6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups 

8 Sit-Ups 

10 Air Squats

Workout of the Day

"What, Like It's Hard?"

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets

Goal Time Domain: 7-11 minutes / set

Time Cap: 12 minutes / set

Total Running Time Cap: 42 minutes 

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.

Stimulus: Murph Prep Style Workout 

RPE: 8.5/10

RX+: 

3 Sets For Time:

400m Run

20 Chest to Bar Pull-Ups

30 GHD Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets

Level 2:

3 Sets For Time:

400m Run

15 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

Level 1:

3 Sets For Time:

200m Run

15 Jumping Pull-Ups

20 Sit-Ups

30 Air Squats

200m Run

Rest 3:00 b/t sets

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

3 Sets: For Quality

:10-:15 Supine Grip Chin Over Bar Hold

15-20 Banded Bicep Curls

:30 Weighted Wall Sit