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

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

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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

15 Tall Kneeling Banded Lat Pull Downs

:30/:30 Side Plank

10 Ring Tricep Extensions

10 Ring Bicep Curls

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch