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16/09/25 Tuesday Workout of the Day

Warm-Up Flow

Mobility + Activation

400m Run


General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

-

2 Sets

4 Kipping Knees to Chest

4 Alternating Toes to Target / Bar

4 Toes to Target / Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)


Optional Primer:

200m Run

6 Toes to Bar

6 Single Dumbbell Step-Overs


Conditioning

"Raspberry Beret"


For Time:

4 Rounds

800m Run

20 Toes to Bar

20 Single Dumbbell Step-Overs


Dumbbell: 22.5/15kg

Box Height: 24/20in


Score: Time


Time Cap: 32:00

Goal Time: 22:00-28:00


Stimulus: Long aerobic conditioning / sustained pacing

RPE: 7–8/10


Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.


RX+:

1000m Run

30 Toes to Bar

15 Dual Dumbbell Step-Overs


Dumbbells: 2 x 22.5/15kg

Box Height: 24/20in


Level 2:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs


Dumbbell: 15/12.5kg

Box Height: 24/20in


Level 1:

600m Run

20 Kipping Knee Raises

20 Single Dumbbell Step-Overs


Dumbbell: 12.5/7.5kg

Box Height: 24/20in


Mobility

PRVN Mobility #2

1:00 Updog Pose


Optional Accessories

For Quality:

3 Sets:

:30 Hollow Hold

:15 Rest

:60 Forearm Plank

:30 Rest


 
 
 

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