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04/12/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

10 Hollow Rocks

8 Bar Kip Swings

4 Strict Knee Raises


Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

-

Then Load to Working Weights on the Bar


Strength

Bench Press


Every 3:00 x 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 6 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: Max Reps @ 80%


Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks


Mixed Mono Focused Conditioning

“Medusa”


15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders


Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set


Wall Walk: 10in


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.


Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10


Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep


Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders


Wall Walk to 20in


Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set


Level 1:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Kipping Knee Raises

10-20-30-40-50... Single Unders


Wall Walk to 30in


Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set


Mobility

PRVN Mobility #5

1:00/1:00 Single Leg Forward Fold


Optional Accessories

For Quality:

3 Sets

"Dumbbell Chest Complex"

Rest as needed b/t complex


 
 
 

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