02/01/26 Friday Workout of the Day

Warm-Up Flow

General Movement Prep

2 Sets:

20 Line Hops (Lateral / Forward and Back)

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings or 8 Burpee

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

Specific Prep

2 Sets:

:30 Double Unders or Double Under Practice

6 Russian KBS + 6 American Kettlebell Swings or 6 Burpee

6 Barbell Bradford Press w/Lockout or 6 Pike Push Ups

6 Barbell Push Press or 6 Squat Jumps

Barbell Prep and Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Alt Primer Option

2 Sets (Turkish Get Ups Practice)

2/2 Hip Single Leg Raises

2/2 Leg Hip Shoot Throughs

2/2 Kneeling to standing

2/2 Standing to Kneeling

Weightlifting

Every 1:30 x 10 Sets

1RM Split Jerk

Starting @ 60-70% and building to a 1RM for the Day

Alt Weightlifting Option

Every 1:30 x 10 Sets

3/3 Turkish Get-Ups

• Incorporate a weight if able

Upper Body Interference

“Higher Ground”

10:00 AMRAP

5 Shoulder to Overhead

10 American Kettlebell Swings

25* Double Unders

*Dubs increase by 5 reps each round

(25-30-35-40 …)

Score = Rounds + Reps

Barbell: 155/105lb, 70/48kg

Kettlebell: 53/35lb, 24/16kg

Alt Workout Option

10:00 AMRAP

5 Burpee

10 V Sit Ups

25* Double Unders/Single Unders or Squat Jumps

*Dubs increase by 5 reps each round

(25-30-35-40 …)

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 7+ Rounds 

Stimulus: Mixed-modal stamina with shoulder endurance and rising rope volume

RPE: 7.5/10

Primary Objective: Maintain unbroken sets on S2OH and KB swings

Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch