19/08/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep

2-3 Sets: For Quality

300/250m Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climber

8 Scapular Pull-Ups

8 Ring Rows

Gymnastics Test

0:00 - 2:00

- Max Unbroken Strict Pull-Ups

2:00 - 7:00

- Max Ring Rows

*Rx : Body at Parallel to the Floor

Workout of the Day

"Samsonite… I Was Way Off!"

Every 10:00 x 2 Sets

300/250m Row

10 Burpees

20 American Kettlebell Swings

10 Burpees

20 American Kettlebell Swings

10 Burpees

300/250m Row

Kettlebell: 24/16kg

Stimulus and Objectives: 

Goal: 5:00 - 6:30 / per set

Score = Average Time / Set

Stimulus: Lactate Endurance 

RPE: 9.5/10

Primary Objective: Consistent pacing across both sets

Secondary Objective: Finish with the second row on each set at a faster pace than the opening row.

RX+: 

Kettlebell: 32/24kg

Level 2:

Every 10:00 x 2 Sets

250/200m Row

8 Burpees

16 American Kettlebell Swings

8 Burpees

16 American Kettlebell Swings

8 Burpees

250/200m Row

Kettlebell: 24/16kg

Level 1:

Every 10:00 x 2 Sets

250/200m Row

8 Burpees

16 Russian Kettlebell Swings

8 Burpees

16 Russian Kettlebell Swings

8 Burpees

250/200m Row

Kettlebell: 16/8kg

Big Class Note: 

Start athletes on a 1:15 -1:30 delay in order to ensure that they can use the rower and go on enough of a delay to allow for multiple groups to hit this workout.

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

4 Sets: For Completion

12 Supine Grip Bent Over Barbell Rows

12 Ring Bicep Curls