16/04/26 Thursday Workout of the Day

Warm-Up Flow

General Prep

2:00 Row

-

3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

4 Strict Knee Raises

-

Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session

Specific Prep and Primer for Conditioning

200/150m Row

3-5 Toes to Bar or Modification

3-5 Burpees to Plate

3-5 Toes to Bar or Modification

Gymnastics Skill Strength Session

In 8:00 minutes Complete

4 Sets:

8 Bar Kip Swings

4 Strict Knees to Chest

:10 Tuck L-Hang

Rest as needed b/t sets

Then Rest 4:00 and Complete the Workout

Conditioning

"Dr. Evil"

Every 14:00 x 2 Sets

1000/900m Row

25 Toes to Bar

50 Burpees to Plate

25 Toes to Bar

Plate: 20kg

Score = Sum Total Time (Record Both Times)

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Sub 12:00 Each Set

RPE: 8.5-9/10

Stimulus: Aerobic Capacity / Midline Endurance

Primary Objective: Hold consistent row pacing across both sets.

Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.

RX+

Every 14:00 x 2 Sets

1000/900m Row

30 Toes to Bar

60 Burpees to Plate

30 Toes to Bar

Level 2

Every 14:00 x 2 Sets

1000/900m Row

20 Toes to Bar

40 Burpees to Plate

20 Toes to Bar

Level 1

Every 14:00 x 2 Sets

800/700m Row

15 Kipping Knee Raises

30 Burpees to Plate

15 Kipping Knee Raises

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality

4 Sets:

10/10 Half Kneeling Paloff Press with Rotation

12 Seated Banded Rows

30m Sandbag Bear Hug Carry, For Load