18/04/25 Friday Workout of the Day

Warm-Up: 

General Prep (8-10 min)

3 Sets: For Quality 

9/7 Calorie Echo Bike 

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Specific Prep: (5-7min

Toes to Bar Prep:

• 6 Kip Swings

• 6 Knee Raises

• 6 Toes to Imaginary Target

• 6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest) 

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

• 5 Snatch Deadlifts + 5 Snatch High Pulls

• 5 Hang Power Snatch → 5 Full Power Snatch

• 5 Strict Press → 5 Push Press

• 3 Bar Facing Burpees

Primer

Perform 1 mini-round at workout pace w/o bike: (2min)

5 Toes to Bar

3 Bar Facing Burpees

5 Power Snatch

3 Bar Facing Burpees

5 Push Press

Then: Rest 1-2 Minutes Before Starting the Workout.

“If you Ain’t First, You're Last”

For Time:

60 Toe to Bar

20 Bar Facing Burpees

60/45 Calorie Echo Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: 35/25kg

Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout. 

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10

Level 2: 

For Time:

48 Toe to Bar

18 Bar Facing Burpees

60/45 Calorie Echo Bike

18 Bar Facing Burpees

48 Power Snatch

18 Bar Facing Burpees

48 Push Press

Barbell: 34/25kg

Level 1: 

For Time:

45 Toe to Bar

15 Burpees

50/35 Calorie Echo Bike

15 Burpees

45 Hang Power Snatch

15 Burpees

45 Push Press

Barbell: 20/15kg

Mobility

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

Foam Roll Hamstrings and Lower Back

Optional Accessories

Part A)

4 Sets: For Quality

6-8 Box Piked Handstand Push-Ups

Part B)

4 Sets: For Quality

15-20 Banded Face Pulls

12/12 Side Lying Dumbbell External Rotations