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27/11/24 Wednesday Workout of the Day

Warm-Up:

2:00 Cardio Choice

---

3 Sets, For Quality

5 Inchworm Push-Ups

15 Russian Kettlebell Swings

:20 seconds of Jump Rope Practice


"Boss D.J."


For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders


Load: 102/70kg


Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10


Rx+: 


For Time:

30 Deadlifts

20 Wall Facing Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Kipping Deficit Handstand Push-Ups 3/1.5’’

100 Double Unders

20 Deadlifts

30 Kipping Handstand Push-Ups

100 Double Unders


Load: 111/75kg


Level 1:


For Time:

30 Deadlifts

10 Box Pike Handstand Push-Ups

150 Single Unders

25 Deadlifts

15 Box Pike Handstand Push-Ups

150 Single Unders

20 Deadlifts

20 Box Pike Handstand Push-Ups

150 Single Unders


Load:50% of 1RM


Level 2:


For Time:

30 Deadlifts

10 Handstand Push-Ups

100 Double Unders

25 Deadlifts

15 Handstand Push-Ups

100 Double Unders

20 Deadlifts

20 Handstand Push-Ups

100 Double Unders


Load:84/57kg


PRVN Recovery #9


Optional Accessories

For Quality:

Part A

5 Sets

*Perform the RDLs with a 2s negative each rep.


Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar


 
 
 

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