05/02/25 Wednesday Workout of the Day

2 Sets: For Quality

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Specific Warm-Up Prep ( 5-7 minutes)

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Unders or Single Unders

"Awake"

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

50 Double Unders

Dumbbells: 22.5/15kg

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time 

Record Each Time Interval / Piece

Time Domain: 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap: 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Rx+:

5 Rounds

10 Dumbbell Bench Press

15 Dumbbell Goblet Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

5 Wall Walks

50 Double Unders

Dumbbells: 32/22.5kg

Wall Walks to 10’’ Line from the Wall

Level 2:

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

30 Double Unders

Dumbbells: 15/12.5kg

Wall Walks to 20’’ From the Wall

Level 1:

5 Rounds

10 Dumbbell Bench Press

15 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

50 Single Unders

Dumbbells: 12.5/7.5kg

Wall Walks to 30’’ From the Wall

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

4-5 Sets: For Quality

5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

14 Seated Banded Rows