17/09/24 Tuesday Workout of the Day

Warm-Up

400m Group Run

--

2 Sets, For Quality

30 second Tempo Air Squat (30x1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

Gymnastics Skill Progression

Ring Muscle-Up Progression

"Circle of Life"

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups

200m Run

Wallball: 9/6kg

10m = 1 Rep

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Rx+: 

For Reps:

20:00 AMRAP

16 Wall Balls

5 Ring Muscle Ups

200m Run

Wallball: 12/9kg

Level 2:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Ring Dips

200m Run

Wallball: 9/6kg

Level 1:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows (45 degree angle)

8 Push-Ups

200m Run

Wallball: 6/4kg

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

For Quality:

5 Sets

5/5 Bulgarian Split Squat 30x1

7 P-Bar Dips 20x1 or 14 Push-Ups

9/9 Single Arm Dumbbell GHD Preacher Curls

-rest as needed b/t sets-

Sub for those that 

Tempo is written as:

Eccentric/lowering - 3 second

Bottom - 0 second

Concentric/raising - Explosive

Top - 1 second

*These numbers are an example for the bulgarians. 

If you don't have p-bars or matador bars, use dumbbells on boxes.