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21/08/23 Monday Workout of the Day (Week 2 test)

Warm Up: 15:00 minute Cap

3 Sets, For Quality

1:00 Cardio Choice

8 Inchworm Push-Ups

6 Front Squats

Strength Test

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor


"Elizabeth"

For Time:

21-15-9

Squat Cleans 60/45kg

Ring Dips


Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes


Recovery / Mobility

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose


Optional Accessories

5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

Rest as needed between sets


Athletes choice on loads.


Main focus is correct form and going through the full range of motion for each movement.


 
 
 

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