30/04/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep: (4-6 min)

2 Sets: 

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups 

10 Bootstrap Squats 

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

– 

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups 

10 Air Squats

Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

Workout of the Day

"Dune"

2 Sets:

3:00 Max Calorie Row

- Rest :30 -

3:00 AMRAP of "Cindy"

- Rest :30 -

3:00 Max Calorie Echo Bike

- Rest :30 -

3:00 AMRAP of "Cindy"

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Goal: Maintain strong, sustainable efforts across both sets

Stimulus: Aerobic capacity, muscular endurance, and mental resilience

RPE: 8/10

Focus: Consistent output on machines, fast and efficient bodyweight movement on "Cindy"

Level 1:

Modified Cindy

5 Banded Pull-Ups, 10 Elevated Push-Ups, 15 Air Squats

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs