21/05/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep (~8 minutes) 

2 Sets

1:00 Run or Bike

:15 Active Hang + :15 Passive Hang 

6/6 Single Arm Ring Rows

10 Kettlebell Deadlifts

:30 Jump Rope Practice

– 

8 Russian Kettlebell Swings + 6 American Kettlebell Swings

30 Double Unders or 50 Single Unders

Specific Prep (5-7 minutes) 

Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.

Workout of the Day

"Paradise City"

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

1k *Bike

50 Double Unders

Kettlebell: 24/16kg

*Bike can be Bike Erg, Echo Bike, or Assault Bike

Goal Time Domain: 30-40 min

Time Cap: 40 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work. 

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and Bikes as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus. 

RX+: 

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

1k *Bike

50 Double Unders

Kettlebell: 24/16kg

Level 2:

5 Rounds for Time

400m Run

25 American Kettlebell Swings

2/1 Rope Climbs

1k *Bike

35 Double Unders

Kettlebell: 20/12kg

Level 1:

5 Rounds for Time

400m Run

25 Russian Kettlebell Swings

2 Pull to Stands

1k *Bike

70 Single Unders

Kettlebell: 16/8kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

3-4 Sets

10-12 Supine Grip Bent Over Barbell Row

10-12 Barbell Hip Thrusts

:30/:30 Paloff Press Hold