02/06/25 Monday Workout of the Day

Warm-Up Flow

General Prep

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

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2 Sets:

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Barbell Specific Warm-Up

10 Empty Barbell Reps

2 Sets x 5 Reps @ 40-50%

3 Reps @ 60%

Load Barbell with 65-70%

Strength

Back Squat

10:00 EMOM

3 Reps @ 65-70% of 1RM

Workout of the Day

“Schwing!”

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 GHD Sit-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Dumbbells: 2x22.5/15kg

Box Height: 20in

Kettlebell: 32/24kg

Goal: Complete each working movement within the minute.

Stimulus: Midline and Quad Stamina

RPE: 7/10

RX+: 

12:00 EMOM

minute 1: 8 Dual Dumbbell Box Step-Ups

minute 2: 20 GHD Sit-Ups,

minute 3: 12 Goblet Squats

minute 4: 70 Double Unders

Dumbbell Step-Ups: 2x32/22.5kg

Box Height: 20in

Goblet Squat: 45/32kg

Level 2:

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 GHD Sit-Ups,

minute 3: 10 Kettlebell Goblet Squats

minute 4: 35 Double Unders

Dumbbells: 2x15/12kg

Box Height: 20in

Kettlebell: 24/16kg

GHD: Partial Range of Motion

Level 1:

12:00 EMOM

minute 1: 14 Alternating Box Step-Ups

minute 2: 20 Abmat Sit-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 70 Single Unders 

Box Height: 20in

Kettlebell: 24/16kg

GHD: Partial Range of Motion

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets: For Quality

30m Reverse Sled Drag

30m Sled Push

1:00 Weighted Wall Sit