17/02/26 Tuesday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Row

5/5 World's Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Specific Prep

2-3 Sets: Getting into starting weights and loads

4/4 Dual Dumbbell Single Leg Romanian Deadlift

6/6 Split Stance Rotational Medball, light weight (Practice and Rehearse Movement Patterns)

Strength

Strength/Stability

Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

8/8 Split Stance Medball Rotational Wall Ball Throw

*Moderate weight

Mixed Modal Conditioning

"Speed"

15:00 AMRAP

10 Lateral Burpee Over Rower

300m Row

50 Double Unders

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4–6 rounds

Stimulus: High-tempo conditioning with cyclical engine work and light gymnastics interference

RPE: 8–8.5/10 (Open-esc) style workout

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes

Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

Level 2:

15:00 AMRAP

8 Lateral Burpee Over Rower

240m Row

40 Double Unders

Level 1:

15:00 AMRAP

8 Burpees

200m Row

60 Single Unders

Big Class Option:

Option 1:

15:00 AMRAP

10 Lateral Burpee over Parallette

*Machine of Choice

50 Double Unders

Score = Rounds + Reps

*Machine: First Come First Serve. Choice of 300m Row / Ski, 600m Bike Erg, 16/12 Calorie Echo, or 8 Shuttle Runs

Option 2:

Every 4:00 x 4 Sets

10 Lateral Burpee Over Rower

300m Row

50 Double Unders

Start on a 2:00 Delay

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3 Sets: For Quality

6/6 Bird-Dog Rows

12 Anterior Tib Raises

30m Reverse Sled Drag