17/11/25 Monday Workout of the Day

Warm-Up Flow

1:30 Bike

-

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

:20:20 Side Plank

6/6 Single Arm Kettlebell Clean

10 Air Squats

Rope Climb Skill Practice

+

Build to working loads for the Dual Kettlebell Front Rack Carry

Primer:

1 Rope Climb

15m Dual Kettlebell Front Rack Carry

7/5 Calorie Bike

Conditioning

“Interstellar”

5 Sets

1:30 AMRAP

3/2 Rope Climbs

30m Dual Kettlebell Front Rack Carry

- Max Calorie Bike (Echo / Bike Erg, Assault)

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 24/16kg

Score = Sum Total Calories

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 15/11+ Calories / Set

Stimulus: Grip and midline fatigue carried into aerobic power intervals.

RPE: 8/10

Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.

Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.

RX+:

5 Sets

1:30 AMRAP

1 Legless + 3/2 Rope Climbs

30m Dual Kettlebell Front Rack Carry

- Max Calorie Bike

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 32/24kg

Level 2:

5 Sets

1:30 AMRAP

3/2 Rope Climbs

30m Dual Kettlebell Front Rack Carry

- Max Calorie Bike

Rest 1:30 b/t sets

Rope Climb 15ft

Kettlebell: 20/12kg

Level 1:

5 Sets

1:30 AMRAP

3/2 Pull to Stands

30m Dual Kettlebell Front Rack Carry

- Max Calorie Bike

Rest 1:30 b/t sets

Kettlebell: 16/8kg

Big Class

5 Sets

0:00-1:00

3/2 Rope Climbs

1:00-1:30

30m Dual Kettlebell Front Rack Carry

1:30-2:00

Max Calorie Echo Bike

2:00-3:30

- Rest -

Finisher

For Quality

3 Sets

10 Ring V-Outs

10/10 Three Point Dumbbell Row

10-15 Dual Dumbbell Bicep Curls

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch