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18/10/25 Saturday Workout of the Day

Warm-Up Flow

General Warm-Up

3 Sets: For Quality

1:30 Row

5 Inchworm to Hollow

10 Down Dog to Up Dog

5 Pike Push-Ups

10 Sumo Stance Good Mornings

10 Alternating Box Step-Ups

5 Box Jumps


Specific Prep:

- Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.

- Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps

- Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.

- Perform 3-5 Box Jump Overs

- 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.


Light Primer:

2 WFHSPU

4 Pull-Ups

4 Sumo Deadlifts

4 Box Jump Overs

5/4 Calorie Row


Conditioning

“Cascade”


For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest


Barbell: 85/55kg

Box Height: 24/20in


*Start In a Waterfall rolling in on the minute to different stations


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Reps Across All Stations

Goal: 75/70+ Per Round (225/210+ Total)


Stimulus: Gymnastics + Posterior Chain Capacity / Aerobic Power

RPE: 8/10


Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.

Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.


Mobility

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


 
 
 

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