17/02/25 Monday workout of the day

Mobility Prep + Body Heat (4-6 minutes)

1:00 Row

1:00 Echo

:30/:30 seconds Worlds Greatest Stretch

:30/:30 second Active Pigeon Stretch

General + Specific Movement Prep (4-6 minutes)

30 second Machine (Row or Bike)

10 Kettlebell Deadlifts (Warm-Up Loads)

10 Alternating Box Step-Ups

30 second Machine (Row or Bike)

10 Cossack Squats

10 Alternating Dead-Bugs

10 Alternating Bird Dogs

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Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)

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30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)

:20 second Row

:20 American Kettlebell Swings

:20 second Bike

:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

"White Russian"

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 24/16kg

Box Height 24/20in

Goals:

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

Repeated efforts focusing on steady, sustainable output

Short rest period to aid in partial recovery

RPE: 8/10

Rx+:

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 24/16kg

Box Height 24/20in

Level 2: 

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 20/12kg

Box Height 24/20in

Level 1: 

20:00 EMOM

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Alternating Step-Ups

minute 5: Rest

Kettlebell 16/12kg

Box Height 24/20in

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold