05.08.2025

WEDNESDAY – PULLING & GYMNASTICS (75 min)

Pre-Warm-up (10 min):

• 500m row light pace
• Shoulder/Upper back prep:
  • 15 x band pull-aparts (3 sets)
  • 10 x scapular pull-ups
  • 10 x wall slides
  • 10 x banded dislocates
• Hip mobility:
  • 90s pigeon pose each side
  • 10 x hip circles each leg
  • 10 x glute bridges

Warm-up (10 min):

• 400m row
• 3 rounds:
  • 8 x ring rows
  • 8 x hollow rocks
  • 8 x superman holds
  • 30s active hang from bar

Strength/Skill (25 min):

1. Deadlift: 4×5 @65-70% 1RM
   • Focus on hip hinge and neutral spine
   • Rest 2 min between sets
2. Ring Row Progression: 4×10
   • Adjust feet position for appropriate difficulty
   • Focus on scapular retraction
   • Rest 90s between sets
3. Core Work:
   • 3 rounds of:
     • 30s hollow hold
     • 30s arch hold
     • 10 banded good mornings

WOD (20 min):

EMOM 16:

• Min 1: 12 KB swings (Russian)
• Min 2: 10 box step-ups (24″/20″)
• Min 3: 8 ring rows
• Min 4: 20s hollow hold

Cool-down (10 min):

• 400m row light pace
• Full body stretching:
  • 45s child’s pose
  • 45s seated forward fold
  • 45s lying spinal twist each side
  • 45s supine figure-4 stretch each side