19/06/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

12/9 Calorie Echo Bike / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

--

Then get into progressions for the Handstand Walk

Gymnastics Skill Session

Handstand Walk Progression

- Handstand Shoulder Taps

- Handstand Walk along the Wall

- Handstand Walk to the Wall

- Partner Handstand Walks

Workout of the Day

“Agent Smith Protocol”

Every 8:00 x 4 Sets

20/14 Calorie Echo Bike

7.5m Handstand Walk

400m Run

7.5m Handstand Walk

100m Farmers Carry

Load: 24/16kg

Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

RX+: 

Every 8:00 x 4 Sets

20/14 Calorie Echo Bike

15m Handstand Walk

400m Run

15m Handstand Walk

100m Farmers Carry

Load: 32/24kg

Level 2:

Every 8:00 x 4 Sets

20/14 Calorie Echo Bike

5m Handstand Walk

400m Run

5m Handstand Walk

100m Farmers Carry

Load: 24/16kg

Level 1:

Every 8:00 x 4 Sets

15/11 Calorie Echo Bike

2 Wall Walks

300m Run

2 Wall Walks

100m Farmers Carry

Load: 16/8kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

5 Sets: For Quality

:30 Nose to Wall Handstand Hold

10 Reverse Nordic Curls

15 Seated Barbell Calf Raises