19/04/25 Saturday Workout of the Day

Warm-Up:

Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Specific Prep (6-8 minutes

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows)

Primer:

Perform 1 short round at moderate intensity:

100m Run

5 Deadlifts

3 Box Jumps

3 Strict Pull-Ups

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

"Slingshot Engage"

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: 85/55kg

Box Height: 24/20in

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups

Time Domain: 16-22min

Time Cap: 25min

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.

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