17/01/26 Saturday Workout of the Day

Warm-Up Flow

General Prep

2:00 Row

-

2 Sets: For Quality

10 Rower Ab-Rollouts

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

10 Box Step-Ups + 5 Box Jumps (Step-Down)

Specific Movement Prep and Primer

:20 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

10 Abmat Sit-Ups

:20 Forearm Plank

5 Hang Muscle Snatch + 3 Hang Power Snatch

:20 Dead-Hang

5 Box Jump Overs

:20 Handstand Hold

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:15 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

8 Abmat Sit-Ups

:15 Forearm Plank

5 Power Snatch @ Working Loads

:15 Dead-Hang

5 Box Jump Overs

:15 Handstand Hold

Partner Conditioning

"Resolution Road"

For Time

2000m Row

*Partner Holds Dual Kettlebell Front Rack

150 Abmat Sit-Ups

*Partner Holds Plank

100 Power Snatch

*Partner Holds Dead-Hang From Pull-Up Bar

50 Box Jump Overs

*Partner Holds Handstand Hold

Barbell: 34/25kg

Box Height: 24/20in

Kettlebells: 2 x 24/16kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal Time Domain: 18:00-24:00

Time Cap: 28:00

Stimulus: Partner Conditioning / Midline and Muscular Endurance

RPE: 7/10

Primary Objective: Split the working sets evenly between partners.

Secondary Objective: Maintain consistent sets on the snatches looking to complete in 5-10 tng rep sets at a time.

RX+:

For Time

2000m Row

*Partner Holds Dual Kettlebell Front Rack

150 GHD Sit-Ups

*Partner Holds Plank

100 Power Snatch

*Partner Holds Dead-Hang From Pull-Up Bar

50 Box Jump Overs

*Partner Holds Handstand Hold

Barbell: 43/30kg

Box Height: 24/20in

Kettlebells: 2 x 24/16kg

Level 2:

2000m Row

*Partner Holds Dual Kettlebell Front Rack

150 Abmat Sit-Ups

*Partner Holds Plank

75 Power Snatch

*Partner Holds Dead-Hang From Pull-Up Bar

50 Box Jump Overs

*Partner Holds Handstand Hold

Barbell: 34/25kg

Box Height: 24/20in

Kettlebells: 2 x 16/8kg

Level 1:

1500m Row

100 Abmat Sit-Ups

*Partner Holds Plank

75 Hang Power Snatch

*Partner Holds Dead-Hang From Pull-Up Bar

50 Box Step-Ups

Barbell: 34/25kg

Box Height: 24/20in

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

Optional Accessories

For Quality

3-4 Sets:

10 Ring Face Pulls

10 Ring V-Outs

:45/:45 Side Plank