24/04/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.) 

:15 Dead Hang + :15 Active Hang 

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality 

20 Double Unders or 40 Single Unders 

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation) 

5 Barbell Strict Press + 5 Barbell Push Press (Empty) 

– 

1 Set

20 Double Unders or 40 Single Unders 

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Gymnastics (12-15 minutes)

Bar Muscle-Up Progressions

Upper Body Density Triplet

"Make Me"

12:00 AMRAP

50 Double Unders

10 Push Press 

5 Bar Muscle-Ups/7 C2B

Load: 43/30kg

RX+: 

12:00 AMRAP

72 Double Unders

12 Push Press 

6 Bar Muscle-Ups

Load: 52/34kg

Level 2:

12:00 AMRAP

35 Double Unders

10 Push Press 

5 Burpee Pull-Ups

Load: 34/25kg

Level 1:

12:00 AMRAP

70 Single Unders 

10 Push Press 

5 Burpee Jumping Pull-Ups

Load: 20/15kg

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

RPE: 8.5/10

Accessory Work / Finisher

4 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch