05/03/26 Thursday Workout of the Day

Warm-Up Flow

General Prep

3 Sets: For Quality

200m Run or 1:00 Cardio Choice

:15/:15 Samson Stretch

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

Specific Barbell Prep (From the Rig)

5 Empty Barbell Back Squats

3 Back Squats @ 40-50%

3 Back Squats @ 50-50%

-

Then Load to Working Weights on the Barbell

Strength

Back Squats

8:00 EMOM

3 Reps @ 60-65% of 1RM of Back Squats

% is Based on 1RM Back Squat

Specific Prep and Loading after Back Squats

:15 Wall Lean March + :15 Wall Lean Sprint

8 Kettlebell Swings + 8 Russian Kettlebell Swings

3 Burpee Box Jump Overs

-

150m Run

10 American Kettlebell Swings

4 Burpee Box Jump Overs

Conditioning

"Open Range"

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

Kettlebell: 24/16kg

Box Height: 24/20in

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 10:00 - 13:00

Time Cap: 15:00

RPE: 8.5/10

Stimulus: Leg Stamina / Aerobic Capacity

Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate

Secondary Objective: Consistent split paces / round

RX+:

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

Kettlebell: 32/24kg

Level 2:

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

Kettlebell: 20/12kg

Level 1:

For Time:

3 Rounds

200m Run

15 Russian Kettlebell Swings

10 Burpee Box Step-Ups

Kettlebell: 16/8kg

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories

3 Sets: For Quality

10-12 Anterior Tibialis Raises

6-8/Leg Lateral Box Step-Downs (3 sec Eccentric)

30m Reverse Sled Drag