24/05/25 Saturday Workout of the Day

Warm-Up Flow

Body Flow / Loosen Up (3-5min)

20 seconds, Each Movement

-Alternating Arm Swings 

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Warm-Up Game: Rowing Golf (6-8 min)

Partners will alternate Rowing 100m at a time until 1000m is reached on the monitor. The monitor is set open so as not to row directly to 1000m to allow for possible roll over at the 1000m mark. 

If the athlete rows and lets the monitor roll to 101m, both athletes must do 1 burpee before the other athlete now rows to 200m. If the athletes row and let the monitor roll to 198m. Then both athletes must do 2 burpees before switching athletes again and continuing this sequence until 1000m. Time ends at 1000m + any rollover burpees that need to be done upon completion.

Specific Prep: (6-8min)

(Empty Barbell)

3 Position Hang Power Clean 

5 Front Squats 

3 Position Hang Squat Clean 

5 Inchworm to Hollow

5 Piked Push-Ups

– Add Loads –

3 Power Cleans

3 Front Squats 

3 Squat Cleans 

3 Handstand Push-Up Negatives or Box Piked Handstand Push-Ups

3 Squat Cleans (Working Weight) 

3 Handstand Push-Ups or modificatoin

Workout of the Day

Partner Hero WOD

"DOM"

For Time

Buy-In: 60/55/50 Calorie Row

--

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans 

Handstand Push-Ups

--

Cash-Out: 60/55/50 Calorie Row

Barbell: 45/34kg

Combined on the 60/55/50 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.

Goal time Domain: 21-27min

Time Cap: 30min

Primary Objective: Complete the workout sets on the Cleans and Handstand Push-ups manageable to keep the flow of the workout going and limit total rest time here today. 

Secondary Objective: Complete each row evenly and efficiently with bursts of 30 seconds on / 30 seconds off. 

Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina. 

RPE: 8/10

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)