22 & 24/07/25 Legends

Tuesday

Warm-Up Flow

General Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

30 sec Jump Rope Practice

:15 Dead-Hang + 15 Active Hang

8-10 Hollow Rocks

8-10 Ring Rows or 6/6 Single Arm Ring Rows

Strength

Deadlift 3x8

Workout of the Day

"Boone’s Gauntlet"

Every 18:00 x 2 Sets

300-200-100m Run

16-12-8 Ring Rows

60-40-20 Single Unders

*9/7 Calorie Echo Bike to Finish each round

*Echo Bike Finishes each round on set 1 and starts each round on set 2

On the second time through this please complete in reverse order.

This means that the Bike will start, then the Single unders, Ring Rows, then run in an escalating rep scheme.

This means as written on the way down, then start on the bike then 20-2-200m on the way back up.

Goal: Finish each round in 14:00-17:00

Time Cap: 17:00 on Round 1. 18:00 Round 2. 

Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions

RPE: 8/10

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Thursday

Warm-Up Flow

General Prep

500/450m Row @ Easy Pace

--

2 Sets: For Quality

10 Kettlebell Single Leg Romanian Deadlifts

8 Kettlebell Taters

10 Goblet Cossack Squats

Specific Prep

w/ Empty Barbell

8 Romanian Deadlifts

6 Tall Muscle Clean

10 Behind the Neck Elbow Punch Throughs

8 Barbell Reactive Quarter Squat Jumps

4 Pause Front Squats

--

3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

-

Transition to the Rack

Build to working loads (~75% of Front Squat) For Front Squat Complex

Strength

Pause Front Squat + Front Squat

Every 3:00 x 5 Sets

Set 1: 1+4 @ 75%

Set 2: 1+4 @ 75%

Set 3: 1+3 @ 80%

Set 4: 1+3 @ 80%

Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat

*After Each Set Complete 3 High Stick Jump Overs

Workout of the Day

"Left Side, Strong Side"

For Time

9-7-5

DB Hang Power Cleans

Goblet Squats

*350/300m Row

Load:

DB: 10/5

KB: 10/8kg

Goal: 7:00–10:00

Time Cap: 12:00

Stimulus: Weight Stamina + Moderate Rowing Capacity

RPE: 8.5/10

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose