🏋️‍♂️ Workouts 🏋️‍♀️

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MINDSET
Mind-Body Connection
General Warm Up
Duration: 15:00

A) ACTIVATION
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Band Pass Throughs
1:00 Banded Lat Stretch (Each Arm)
1:00 Active Spiderman
1:00 KB Calf Smash (Each Leg)

C) MOBILITY
1:00 PVC Overhead Split Squat Hold (Per Side)
1:00 Alternating Bottom of Push-up Rotations
"Ground Breaking"
Duration: 30:00

8 Rounds For Time:
8 Toes to Bar
200 Meter Run
16 Push-ups
200 Meter Run

Time Cap: 30 Minutes

MUSCULAR ENDURANCE
STIMULUS
- Overview: Today's workout is all about working at controlled intensity. Go too fast and the gymnastics movements will start to fatigue. Try to find that sweet spot of making the runs crisp and completing the gymnastics in as few sets as possible.

- Choose variations/reps for the push-ups and toes to bar that you can complete within 2 sets per round.

- Runs: Should be completed in around 1:00 per 200 meters.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 20-25 Minutes
STRATEGY
- Today is about working at a controlled intensity. Keep the pace crisp, but don't push beyond your ability to come back from a run and get right to work on the gymnastics movement.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups

PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 32 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press

200M RUN
- 1:15 Time Cap
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
On The Minute x 3:
100m Run
3 Toes To Bar
5 Push-ups
15-Min Mobility & Flexibility Protocol
Duration: 15:00

Equipment: Light band, dowel, floor mat, rig/pull-up bar, empty barbell

Part 1: FLEXIBILITY (7 Minutes)

- Couch Stretch (2 Minutes)
- Pancake Stretch (3 Minutes)
- Banded Lat & Chest Stretch (2 Minutes)

Part 2: MOBILITY (8 Minutes)

- Thoracic Spine Rotations (2 Minutes)
- 90/90 Hip Transitions (2 Minutes)
- Active Frog Stretch (2 Minutes)
- Overhead Squat Hold (2 Minutes)
STIMULUS
PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)
- Kneel on one leg with your back foot elevated against the wall.
- Push your hips forward to stretch the hip flexor and quads.
- Hold for 1 minute per leg.
- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)
- Sit on the floor with your legs straight and spread apart.
- Lean forward, keeping your spine long, and hold for 1 minute.
- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)
- Anchor a light band to the rig.
- Loop your hand through the band and step back to stretch the lats and chest.
- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)
- Start on hands and knees with one hand behind your neck.
- Rotate your upper body toward the hand that is up.
- Actively hold the end range for 2-3 seconds, then return to center.
- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)
- Sit on the floor with one leg in front at 90° and the other behind at 90°.
- Actively rotate your hips to switch sides, using your hands minimally for balance.
- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)
- Start on hands and knees with knees wide apart and feet turned out.
- Actively push your hips back and hold for 2-3 seconds, then return forward.
- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)
- Hold an empty barbell or dowel overhead.
- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
- Position your hands as close together as you can while maintaining proper form.
- Hold the bottom position for 10-15 seconds, then rise.
- Perform 6-8 reps.