21/08/25 Thursday Workout of the Day

Warm-Up Flow

General Warm-Up:

2 Sets: For Quality

1:00 Echo Bike

10 Bootstrap Squats

:30 Jump Rope

1 Wall Walk + :15 Nose to Wall Handstand Hold

Primer

Perform @ Working Pace

1-2 Sets

10/7 Calorie Echo Bike

8 Wall Balls

20 Double Unders

2 Wall Walks

Workout of the Day

"Mutt Cutts"

Every 3:00 x 10 Sets

12/9 Echo Bike

15 Wall Balls

30 Double Unders

3 Wall Walks

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

Score = Average Time / Set

Stimulus and Objectives

Goal: Maintain 2:00–2:30 per round across all 10 sets

Stimulus: Muscular Endurance / Stamina Repeatability

RPE: 8–8.5/10

Primary Objective: Sustain round times under 2:30 while holding movement quality

Secondary Objective: Keep wall balls unbroken and wall walks steady throughout

RX+: 

Every 3:00 x 10 Sets

15/11 Echo Bike

18 Wall Balls

36 Double Unders

3 Wall Walks

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

Level 2:

Every 3:00 x 10 Sets

12/9 Echo Bike

12 Wall Balls

24 Double Unders

2 Wall Walks

Wall Ball: 9/6kg

Level 1:

Every 3:00 x 10 Sets

9/7 Echo Bike

12 Wall Balls

45 Single Unders 

2 Wall Walks to 20in 

Wall Ball: 6/4kg

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

4 Sets: For Completion

10/10 Single Leg Barbell Hip Thrust

30m Sled Push

:30 Weighted Wall Sit