18/03/25 Tuesday Workout of the Day

Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

Gymnastics Skill Session (8-10 minutes)

Chest to Bar Skill Work and Progressions

"Mr. White"

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall

Goals:

• Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

• Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

• Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

• Effort should be aggressive but controlled, with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

Rx+:

Every 4:00 minutes x 4 Sets

21/17 Calorie Row @ 9.5 RPE

15 Chest to Bar

6 Wall Walks

*Looking to go hard on the Row and see how you can hang on here for the gymnastics movements after a hard row.

Level 2:

Every 4:00 minutes x 4 Sets

18/15 Calorie Row

12 Pull-Ups

4 Wall Walks

Level 1:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

12 Jumping Pull-Ups

4 Partial Wall Walks

Bodybuilding Finisher

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch