29/07/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep:

2 Sets:

:45-:60 Bike

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

Specific Prep and Barbell Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Weightlifting

Split Jerk

Every 90 seconds x 10 Sets

Sets 1-5: 2 Split Jerks* @ 75%

Sets 6-10: 1 Split Jerk @ 80-90%

On the final rep of sets 1-5 pause for 2 sec in the catch

% is Based on 1RM Split Jerk

Workout of the Day

"Why So Serious?"

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups

Minute 2: 16 GHD Sit-Ups

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Stimulus and Objectives: 

Score: Total Calories on Echo Bike

Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort

RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups

Secondary Objective: Maximize sustainable output on the bike after gymnastics demand

RX+: 

12:00 minute EMOM

Minute 1: 12 Strict Wall Facing Handstand Push-Ups

Minute 2: 20 GHD Sit-Ups

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Level 2:

12:00 minute EMOM

Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat

Minute 2: 12 GHD Sit-Ups

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Level 1:

12:00 minute EMOM

Minute 1: 5-7 Box Pike Handstand Push-Ups

Minute 2: 16 Alternating V-Ups

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Big Class Modification

Start Athletes on Delay to allow for 4 stations here. 

Alternatively Sub V-Ups or Medball Weighted Sit-Ups for GHD and any Max Cal Machine (Ski Erg would be a great mix to add in)

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets: For Quality

10/10 Single Arm Incline Dumbbell Bench

10-12 Ring Face Pulls

15/15m Single Arm Bottoms Up Kettlebell Walk