15/04/25 Tuesday Workout of the Day

Warm-Up

General Prep: (8min)

8:00 minutes, For Quality

12/9 Calorie Row 

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings 

8 Goblet Cossack Squats

– 

Specific Prep  (2-3 minutes) 

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Workout Primer

1 Round through, touching on weights and movements you are planning to hit for the day. 

8/6 Calorie Row 

5 Front Squats 

5 Pull-Ups or Pull-Up Modification (Banded Strict Pull-Ups / Jumping Pull-Up)

"Shake n' Bake"

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Pull-Ups

Load: 70/48kg

Goal Time Domain: 15-18 minutesTime Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes. 

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement. 

Stimulus: Full Body Muscular Endurance Triplet 

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Rx+:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Chest to Bar Pull-Ups

Load: 84/57kg

Level 2:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

20 Pull-Ups

Load: 52/34kg

Level 1:

For Time:

3 Rounds

20/16 Calorie Row

15 Front Squats

30 Jumping Pull-Ups

Load: 60% of 1RM Front Squat

Bodybuilding Finisher

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch 

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back