24/02/26 Tuesday Workout of the Day

Warm-Up Flow

General Prep and Flow

2 Sets:

1:00 Row / 1:00 Echo (Alt Sets)

6 Inchworm Push-Ups

5/5 World's Greatest Stretch

10 Deep Lunge Mountain Climbers

10 Kettlebell Deadlifts

Specific Prep

2 Sets

7/5 Calorie Echo

8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)

3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)

5 Burpees to Target

7/5 Calorie Row

Chipper Conditioning

“Falling Hard”

For Time:

50/40 Calorie Echo Bike

50 American Kettlebell Swings

50/40 Ring Dips

50/40 Calorie Row

50 Burpees to Target (Out of Reach)

Kettlebell: 24/16kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 14–20 minutes

Time Cap: 25 minutes

Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work

Workout RPE: 8.5–9/10

Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout

Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed reps

RX+:

For Time:

50/40 Calorie Echo Bike

50 American Kettlebell Swings

50/40 Strict Ring Dips

50/40 Calorie Row

50 Burpees to Target (6in Out of Reach)

Kettlebell: 32/24kg

Level 2:

For Time:

40/30 Calorie Echo Bike

40 American Kettlebell Swings

40/30 Ring Dips

40/30 Calorie Row

40 Burpees to Target (Out of Reach)

Kettlebell: 20/12kg

Level 1:

For Time:

40/30 Calorie Echo Bike

40 Russian Kettlebell Swings

30/22 Elevated Push-Ups

40/30 Calorie Row

30 Burpees

Kettlebell: 16/12kg

Big Class Option:

Option 1:

For Time:

50/40 Calorie Machine Choice

50 American Kettlebell Swings

50/40 Ring Dips

50/40 Calorie Machine Choice

50 Burpees to Target (Out of Reach)

Kettlebell: 24/16kg

Option 2: Starting athletes on different stations.

Every 4:30 x 5 Stations, Rotate to Each New Station on the 4:30 Mark

Station 1: 50/40 Calorie Echo Bike

Station 2: 50 American Kettlebell Swings

Station 3: 50/40 Ring Dips

Station 4: 50/40 Calorie Row

Station 5: 50 Burpees to Target (Out of Reach)

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows