27/06/25 Friday Workout of the Day

Warm-Up Flow

General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

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Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

Gymnastics Progression

Bar Muscle-Up Progression

• Bar Muscle-Up Air Chair Swing

• Box Jumping Bar Muscle-Up

• Banded Bar Muscle-Up

Workout of the Day

"The Oracle"

3 Rounds for Time

12-9-7 Chest to Bar

500/450m Row*

24-18-14 Deadlift

Barbell: 95/65kg

Goal: Finish between 9–13 minutes

Time Cap: 16:00

Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina

RPE: 9/10

RX+: 

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: 102/70kg

Level 2:

3 Rounds for Time

24-18-14 Pull-Ups

500/450m Row*

24-18-14 Deadlift

Barbell: 70/48kg

Level 1:

3 Rounds for Time

24-18-14 Jumping Pull-Ups

400/350m Row*

24-18-14 Deadlift

Barbell: 43/30kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories:

4 Sets: For Quality

12 Feet Elevated Ring Rows

12 Dumbbell Hammer Curls

Rest 1:00

15 Glute Bridge With Medball Squeeze (adduction)

5 Hamstring Walk-Outs (out and back = 1)

Rest 1:00