17/07/25 Thursday Workout of the Day

Warm-Up Flow

General Prep and Activation

2 Sets: For Quality

200m Run

10 Hollow Body Banded Pull-Overs

:15 Arch Hold

:30 Down Dog Calf Gas Pedals

Specific Prep

2 Sets

:15 Wall Lean March + :15 Wall Lean Sprint

3-5 Jumping Pull-Ups with Controlled Eccentric

3 Half Kneeling Rotational Medball Slam

5 Bar Kip Swings + 5 Kipping Knees to Chest

Gymnastics Strength Development

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible

Workout of the Day

“Even Flow”

For Time:

400m Run

40 Toes to Bar

400m Run

30 Toes to Bar

400m Run

20 Toes to Bar

400m Run

10 Toes to Bar

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference

RPE: 8.5/10

RX+: 

For Time:

50 Toes to Bar

400m Run

40 Toes to Bar

400m Run

30 Toes to Bar

400m Run

20 Toes to Bar

400m Run

10 Toes to Bar

Level 2:

400m Run

30-20-15-10 Toes to Bar

Level 1:

300m Run

30-20-15-10 Kipping Knee Raises

Big Class:

E3MOM (3 sets of each)

Station 1: 40 Toes to Bar

Station 2: 400m Run

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

4 Sets: For Quality

10-12 Dual Dumbbell Zottman Curls

10-12 Dumbbell Pull-Overs