28/10/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets

10 Bootstrap Squats

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Specific Prep

3 Hang Power Cleans

3 Push Jerks

8 Wall Balls

4-6 Bar Kip Swings

4-6 Pull-Ups or Jumping Pull-Ups

3 Low Hang Power Clean and Push Jerk

8 Wall Balls

4-6 Kip Swing to Hip (Can use Box Jumping Variation)

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Add Weight to the Barbell

2 Sets x 3 Clean and Jerks, progressing to working loads

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Then get into the Bar Muscle-Up Progression prior to the workout

Gymnastics Skills

Bar Muscle-Up Class Progression

Conditioning

"Verstappen"

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

16/12 Row Calories

8 Bar Muscle Ups

Wallball: 9/6kg to 10/9ft

Barbell: 60/45kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Time

Goal: 13:00-18:00

Time Cap: 22:00

Stimulus: Gymnastics/barbell conditioning with moderate loading and cyclical fatigue. A blend of muscular endurance and high-skill execution under aerobic stress.

RPE: 9/10

Primary Objective: Keep the Clean and Jerks to under 1 minute

Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.

RX+:

For Time:

3 Rounds

30 Wall Balls

10 Clean & Jerk

20/15 Row Calories

10 Bar Muscle Ups

Wallball: 9/6kg to 10/9ft

Barbell: 60/45kg)

Level 2:

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

14/11 Row Calories

16 Pull-Ups

Wallball: 9/6kg to 10/9ft

Barbell: 50/35kg

Level 1:

For Time:

3 Rounds

20 Wall Balls

8 Hang Power Clean and Push Jerk

12/9 Row Calories

16 Ring Rows

Wallball: 6/4kg to 10/9ft

Barbell: 35/25kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets

6 Strict Chest to Bar Pull-Ups, banded if necessary

12 Barbell Bent Over Rows, moderate

25 Bicep Hammer Curls, light