14 & 16/10/25 Legends

Tuesday

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

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12 Alternating Box Step-Ups/Plate Step Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

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2 Sets: For Quality

8 Bradford Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Step Ups/Plate Step Ups

Specific Warm-Up:

5 Push Press @ Light

5 Push Press @ Light

3 Push Press @ Moderate

3 Push Press @ Moderate

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Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

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1 Wall Get Up/2 Inch Worms

2 Burpee Box Step Ups/Plate Step Ups

3 Shoulder to Overhead

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2 Wall Get Ups/4 Inch Worms

4 Burpee Box Step Ups/Plate Step Ups

2 Shoulder to Overhead

Strength

Push Press

Every 1:30 x 6 sets

3 Reps @ Moderate Weight

Conditioning

“Push the Line”

8:00 AMRAP

2 Wall Get Ups/4 Inch Worms

4 Burpee Box Step Ups/Plate Step Ups

6 Ring Rows

100m Run

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5-7 Rounds

Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power

RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Thursday

Warm-Up Flow

General Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Specific Prep:

Adjust GHD's and Go Over Specifics (Modifications)

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Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout

Gymnastics Skills

Skill Progressions : Bar Muscle-Ups

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

Conditioning

“Bar Chase”

Every 6:00 x 6 Sets

15 GHD Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Bar Muscle-Ups/7 Chest to Bar

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken

RX+:

Every 6:00 x 6 Sets

20 GHD Sit-Ups

200m Run

18/13 Calorie Echo Bike

200m Run

8 Bar Muscle-Ups

Level 2:

Every 6:00 x 6 Sets

15 GHD Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Burpee Chest to Bar Pull-Ups

Level 1:

Every 6:00 x 6 Sets

15 Abmat Sit-Ups

150m Run

12/9 Calorie Echo Bike

150m Run

5 Burpee Jumping Pull-Ups

Big Class:

Every 6:00 x 6 Sets

15 V-Ups

200m Run

15/11 Calorie Echo Bike / 16/13 Calorie Row, Ski, Bike Erg

200m Run

5 Bar Muscle-Ups

*The machine is a choice and can adjust round to round to keep flow here today.

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose