25/10/24 Friday Workout of the Day

Warm-Up

12:00 EMOM

min 1: Bike @ Easy to Moderate Pace

min 2: 5/5 World's Greatest Stretch

min 3: *Barbell Complex

min 4: 5/5 Rotational Ring Row

*Barbell Complex: 3 Hang Snatch High Pull + 3 Hang Muscle Snatch + 3 Hang Power Snatch

Workout Primer

5/4 Calorie Bike

4 Power Snatch

3 Lateral Burpees

2 Pull-Ups

"Candy Land"

20:00 AMRAP

10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg

9 Power Snatch

8 Lateral Burpees over the Bar

7 Strict Pull-Ups

Barbell: 43/30kg

Goal Rounds: 8+

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10

Rx+: 

20:00 AMRAP

10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg

9 Power Snatch

8 Lateral Burpees over the Bar

7 Ring Muscle-Ups

Barbell: 48/32kg

Level 1:

20:00 AMRAP

8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg

7 Hang Power Snatch

6 Lateral Burpees over the Bar

5 Banded Strict Pull-Ups

Barbell: 20/15kg

Level 2:

20:00 AMRAP

8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg

7 Power Snatch

6 Lateral Burpees over the Bar

5 Strict Pull-Ups

Barbell: 35/25kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories :

3 Sets, For Quality

8-12 Feet Elevated Ring Row

8/8 Three Point Dumbbell Row

30m Reverse Sled Drag