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17/05/24 Friday Workout of the Day

Warm-Up

3 Part Warm-Up ( 15:00 minutes)


Bodyheat

2:00 minute Machine Choice


Mobility

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang


Specific Warm-Up

3 Sets, For Quality

20 second Glute Bridges


Bodyweight Conditioning  Benchmark


"Angie"


For Time

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats


Time Domain: 13:00-20:00 minutes

Time Cap: 25:00 minutes


Level 1:

Partition however you like


Athlete Notes + Workout Strategy 

Plan to break early and often here. Even going with the goal of just maintaining sets of 5 here, but minimizing rest will be key to tackling this workout effectively. The overall approach for the best result is to rest the least amount of time rather than hang onto the largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00 minute mark for most athletes.


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 

4 Sets, For Quality

30 second Weighted Wall Sit


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