23/01/26 Friday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: Increasing Intensity

12/9 Calorie Row

4 Burpee Lateral Step-Overs (Rower)

8 Alternating Box Step-Ups + 4 Box Jumps

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Medball Deadlifts + 8 Medball Squats

Gymnastics Practice and Progressions

Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions

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Butterfly Pull-Ups

Specific Prep

2 Sets:

9/7 Calorie Row at Pace

4 Burpee Box Jump Overs

4-6 Pull-Ups

6-8 Wall Balls

Conditioning

"PRVN Affiliate Baseline"

For Max Reps

20:00 EMOM 

Minute 1: Row Calories

Minute 2: Burpee Box Jump Overs (Facing)

Minute 3: Chest-to-Bar Pull-Ups

Minute 4: Wall Balls

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

Box Height: 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 260/240+ Reps

Stimulus: Mixed-modal baseline test assessing cyclical output, gymnastics stamina, and leg endurance under repeatable fatigue

RPE: 8.5–9/10

Primary Objective: Sustain repeatable rep ranges each minute without major fall-off

Secondary Objective: Protect grip and shoulder stamina to maintain chest-to-bar and wall ball consistency late

Level 2:

20:00 EMOM for Max Reps

Minute 1: Row Calories

Minute 2: Burpee Box Jump Overs (Facing)

Minute 3: Pull-Ups

Minute 4: Wall Balls

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

Box Height: 24/20in

Level 1:

20:00 EMOM for Max Reps

Minute 1: Row Calories

Minute 2: Burpee Box Step-Ups

Minute 3: Jumping Pull-Ups

Minute 4: Wall Balls

Wall Balls: 6/4kg, 10/9ft

Box Height: 24/20in

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

3 Sets:

16 Alternating Kettlebell Gorilla Rows

20 Plank Dumbbell Pull Throughs