20/03/25 Thursday Workout of the Day

General /Specific Movement Prep (6-8 minutes)

2 Sets: For Quality 

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks 

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Specific Movement Prep (8-10 minutes)

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

6-8 GHD Sit-Ups

10 Wall Balls

"Tread Lightly"

30:00 EMOM

minute 1: 15/11 Calorie Echo Bike or 16/13 Calorie Bike Erg

minute 2: 50 Double Unders

minute 3: 15 GHD Sit-Ups

minute 4: 20 Wall Balls

minute 5: Rest

Wall Ball: 9/6kg, 10/9ft

Stimulus: Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance.

• The workout will escalate in difficulty over time, with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

• First 10 minutes: Feels manageable but requires focus on efficiency.

• Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.

Level 2:

30:00 EMOM

minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg

minute 2: 35 Double Unders

minute 3: 12 GHD Sit-Ups

minute 4: 15 Wall Balls

minute 5: Rest

Wall Ball: 9/6kg, 10/9ft

Level 1:

30:00 EMOM

minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg

minute 2: 75 Single Unders

minute 3: 15 Abmat Sit-Ups

minute 4: 15 Wall Balls

minute 5: Rest

Wall Balls 6/4kg, 10/9ft

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:

5 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank, Left

-rest :20-

:40 Heel Elevated Squats, Light

-Rest :30 b/t sets-