23/01/25 Thursday Workout of the Day

Warm-Up

400m Easy Run

—

2 Sets, For Quality

9/7 Calorie Machine of Choice

:30 second Jump Rope

10 Down Dog Calf Gas Pedals

10/10 Single Leg Glute Bridge

Conditioning

“Eleven’s Fury”

8 Sets, For Max Reps

3:00 AMRAP / 1:00 Rest

12/9 Calorie Echo Bike

200m Run

12/9 Calorie Row

- Max Double Unders

*Can Sub Equivalent Ski Erg Calories for the Row and sub 13/10 Cal Assault Bike or 14/11 Bike Erg for the Echo Bike

Goal: 30+ Double Unders / Set

Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.

Secondary Objective: Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.

Stimulus: A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination. 

RPE: ~8/10

Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.

Rx+:

8 Sets, For Max Double Unders

3:00 AMRAP / 1:00 Rest

15/11 Calorie Echo Bike

200m Run

15/12 Calorie Row

- Max Double Unders

Level 1:

8 Sets, For Max Double Unders

3:00 AMRAP / 1:00 Rest

10/7 Calorie Echo Bike

150m Run

10/8 Calorie Row

- Max Single Unders

Level 2:

8 Sets, For Max Double Unders

3:00 AMRAP / 1:00 Rest

10/7 Calorie Echo Bike

200m Run

10/8 Calorie Row

- Max Double Unders

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

4 Sets, For Quality

15 Seated Barbell Calf Raises

10/10 Banded Psoas March