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01/01/26 Thursday Workout of the Day

Warm-Up Flow

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row or 100m Run

10 Hollow Rocks


Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

8 Scapular Pull-Ups

6 Bar Kip Swings

4 Strict Knee Raises

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Bathroom Break or Drink


ALT Specific Warm-Up Option:

2 Rounds

5 Elevated Push-Ups

5 Knee ush-Ups

5 Eccentric Push-Ups *3sec down 1 sec hold

5 Push-Ups


Strength

Take 12:00 to Establish

5RM Bench Press


Goal: 90%+ of 1RM Bench


Alt Strength Option:

12:00 Cap

100 Push-Ups for Time


Gymnastics Cycle Test

“Hanging On”


For Time

100 Toes-to-Bar


Time Cap: 10:00

Score = Time


ALT Option

For Time

100 V-Ups

* Complete in as few sets as possible


Time Cap: 10:00

Score = Time


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 3-8 minutes

Time Cap: 10 minutes


Stimulus: Gymnastic stamina, grip endurance, midline fatigue management

RPE: 8.5/10


Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up

Secondary Objective: Minimize total rest time by having a plan.


Bodybuilding Finisher

10:00 AMRAP

:30/:30 Side Plank


Mobility

PRVN Mobility #6

1:00 Standing Forward Fold

 
 
 

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