28/08/25 Thursday Workout of the Day

Warm-Up Flow

General Prep and Mobility

2 Sets:

200m Run or 250/200m Row

:30/:30 Couch Stretch

:30 Quadruped Adductor Rock Back

5/5 Samson Lunge

Primer

Perform @ 80-85% Effort

200m Run

10 Air Squats

200/150m Row

Workout of the Day

"Billy's Big Day"

5 Sets: For Time

400m Run

30 Air Squats

400/350m Row

Rest 1:00 b/t sets

Stimulus and Objectives

Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total

Time Cap: 35:00

Primary Objective: Maintain 5k pace on the run and the row

Secondary Objective: Negative split the workout with the first round being the slowest round.

RPE: 7-8.5/10

Stimulus: Aerobic Threshold / Leg Endurance

RX+: 

Wear a 9/6kg vest

Level 1:

5 Sets: For Time

300m Run

20 Air Squats

300/250 Row

Rest 1:00 b/t sets

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets: For Quality

:15-:20 Extended GHD Supine Hold

1:00 Weighted Plank Hold