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25/10/24 Friday Workout of the Day

Warm-Up

12:00 EMOM

min 1: Bike @ Easy to Moderate Pace

min 3: *Barbell Complex


*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 Couch Stretch


Optional Accessories :

3 Sets, For Quality

30m Reverse Sled Drag


 
 
 

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