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27/09/25 Saturday Workout of the Day

Warm-Up Flow

General Body Heat

2:00 - 3:00 Cardio Choice

--

:20 Passive Hang + :20 Active Hang


Warm-Up Game

“Rock, Paper, Scissor”


Specific Prep

2-3 Sets

2-3 Shuttle Runs

6-8 Dumbbell Power Cleans, Building to working weights

3-4 Burpee Pull-Ups

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Bar Muscle-Up Progression


Conditioning

“Runaway Bunny”


20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex


*Work to be split as desired by partners


Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up/Chest 2 Bar

Shuttle Run: 7.5/7.5m

Dumbbells: 22.5/15kg


Score: Rounds + Reps

Goal: +/-5 Rounds


Stimulus: Team Conditioning / Grip Fatigue / Gymnastics Under Fatigue

RPE: 8/10


Primary Objective: Stay consistent round to round and split work evenly

Secondary Objective: Complete the shuttle runs in as close to ~2:00 as possible each round.


Mobility

PRVN Mobility #6

1:00 Standing Forward Fold

 
 
 

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