24/06/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep:

3 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:15 Dead-Hang + :15 Active Hang

10 Ring Rows

Gymnastics Strength Test

Weighted Pull-Ups

Every 2:00 x 5 Sets

3 Reps for Max Load

Level 2:

5-7 Banded Strict Pull-Ups @ 31x1 Tempo

Level 1:

3 Eccentric Pull-Ups with Slow Negative

Workout of the Day

"Trinity"

Every 3:00 x 5 Sets

50 Double Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x 22.5/15kg

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

RX+: 

Every 3:00 x 5 Sets

50 Double Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x 32/22.5kg

Level 2:

Every 3:00 x 5 Sets

35 Double Unders

15 Dumbbell Bench Press

8 Burpee Pull-Ups

Dumbbells: 2 x 15/12.5kg

Level 1:

Every 3:00 x 5 Sets

70 Single Unders

15 Dumbbell Bench Press

8 Burpee Jumping Pull-Ups

Dumbbells: 2 x 12.5/7.5kg

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

Optional Accessories

3 Sets: For Quality

10-12 Ring Tricep Extensions

10-12 Ring Bicep Curls