31/03/26 Tuesday Workout of the Day

Warm-Up Flow

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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2 Sets

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30  Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2-3 Sets:

:30-:45 Row, Building Pace

5 Romanian Deadlifts

3 Hang Clean High Pulls

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Barbell Prep and Primer

3 Sets:

3 Deadlifts + 2 Seated Box Jumps

Building to working Loads

Strength

Deadlift

Every 3:00 x 5 Sets

Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box)

Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box)

Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box)

Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box)

Set 5: 3 Deadlifts + 3 Seated Box Jump (High Box)

Starting @ 65% on Set 1 (6 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5

Conditioning

"Central Intelligence"

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders

Barbell: 70/45kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 7-11 minutes

Time Cap: 13 minutes

RPE: 8/10

Stimulus: Barbell Conditioning / Aerobic Threshold

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.

RX+:

For Time:

1k Row

30 Hang Power Cleans

150 Double Unders

Barbell: 85/55kg

Level 2

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders

Barbell: 50/35kg

Level 1

For Time:

750m Row

20 Hang Power Cleans

100 Single Unders

Barbell: 35/25kg

Big Class Option 1 :

For Time:

500m Row

400m Run or 12 Shuttle Runs 7.5/7.5m

30 Hang Power Cleans

100 Double Unders

Barbell: 70/45kg

Start athletes on a 2:15 Delay and rolling as groups to allow 3 or more groups to hit this.

Option 2:

Have 1/2 the group hit as prescribed and half hit this way.

For Time:

100 Double Unders

30 Hang Power Cleans

1k Row

Barbell: 70/45kg

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories

3 Sets:

:40 RKC Plank

:40 Sorenson Hold (Weighted)

:20/:20 Paloff Press Hold