19/03/26 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Row

:15 Wall Lean March + :15 Wall Lean Sprint

10 Knee Hug + Lunge and Twist

8 Alt Box Step-Ups

6/6 Dynamic Lateral Lunge

Specific Prep

200/150m Row

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

2 Shuttle Runs

-

200/150m Row

3 Burpee Box Jumps

2 Shuttle Runs

Conditioning

"Ground & Pound"

For Time:

5 Sets:

300/240m Row

12 Burpee Box Jumps

8 Shuttle Runs

Rest 1:00 b/t sets

Box Jump: 24/20in

Shuttle Run: 7.5/7.5m

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 3:00–4:00 per set / Total Time 20:00–25:00

RPE: 8/10

Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning

Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.

Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.

RX+:

350/300m Row

15 Burpee Box Jumps

10 Shuttle Runs

Box: 24/20in

Shuttle Run: 7.5/7.5m

Level 2:

300/240m Row

12 Burpee Box Jumps

8 Shuttle Runs

Box: 20/16in

Shuttle Run: 7.5/7.5m

Level 1:

250/200m Row

10 Burpee Box Step-Ups

6 Shuttle Runs

Box: 20in

Shuttle Run: 7.5/7.5m

Big Class Option:

For Time

Every 5:00 x 5 Sets

300/240m Row

12 Burpee Box Jumps

8 Shuttle Runs

Box: 24/20in

Shuttle Run: 7.5/7.5m

Mobility

PRVN Yoga Flow

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

Optional Accessories

For Quality

4 Sets:

:30/:30 Paloff Press Hold

:45 Sandbag Bear Hug Hold