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15/01/25 Wednesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

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

:30/:30 second Paloff Press Hold


Mobility

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


 
 
 

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