15/01/25 Wednesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps (Heels on Wall)

5 Hollow to Arch Rolls

10 Walking Lunges 

10 Alternating Cossack Squats

:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

“Stoneward”

For Time

4 Rounds

20 Toes to Bar

14 Handstand Push-Ups

7.5/7.5m Single-Arm KB Overhead Walking Lunge

Kettlebell Load: 24/16 kg

Goal Time Domain: 13:00–17:00 

Time Cap: 20:00

Stimulus: Gymnastics Density and Interference

RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.

Rx+:

For Time

4 Rounds

20 Toes to Bar

12 Deficit Handstand Push-Ups

7.5/7.5m Single-Arm KB Overhead Walking Lunge

Kettlebell Load: 24/16 kg

Deficit: 4in/2in

Level 1:

For Time

4 Rounds

15 Kipping Knees to Chest

10 Kneeling Box Pike Strict Handstand Push-Ups

15m Walking Lunges

Level 2:

For Time

4 Rounds

15 Toes to Bar

10 Box Pike Strict Handstand Push-Ups

7.5/7.5m Single-Arm KB Overhead Walking Lunge

Kettlebell Load: 16/8kg

Accessories

4 Sets, For Quality

10-12 Dumbbell Bench Press

10-12 Goblet Cyclist Squats

:30/:30 second Paloff Press Hold

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon