05/11/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

:30 Jump Rope Practice

8/8 Single-Leg Glute Bridge March

6 Dual Dumbbell Muscle Cleans

6 Dual Dumbbell Front Squats

12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

Then put working loads on the barbell

Conditioning Primer (1 Round @ 50–60% Effort)

Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.

20 Double Unders or 40 Single Unders

5 Dumbbell Squat Cleans

4.5/4.5m Single Arm Overhead Walking Lunges

Strength / Weightlifting / Gymnastics

Front Squat

Every 2:30 x 4 Sets

Set 1: 10 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 8 Reps @ 65%

Set 4: 6 Reps @ 70%

% of Front Squat

Conditioning

“Equilibrium”

For Time

Every 4:00 x 3 Sets

50 Double Unders

10 Dual Dumbbell Hang Squat Cleans

7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge

Dumbbells: 2 x 22.5/15kg

Kettlebell: 24/16kg

Score = Average Time / Set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.

Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.

RPE: 8/10

Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing

Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.

RX+:

For Time

Every 4:00 x 3 Sets

60 Double Unders

12 Dual Dumbbell Hang Squat Cleans

7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge

Dumbbells: 2 x 22.5/15kg

Kettlebell: 32/24kg

Level 2:

For Time

Every 4:00 x 3 Sets

35 Double Unders

10 Dual Dumbbell Hang Squat Cleans

7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge

Dumbbells: 2 x 15/12kg

Kettlebell: 20/12kg

Level 1:

For Time

Every 4:00 x 3 Sets

70 Single Unders

10 Dual Dumbbell Front Squats

7.5/7.5m Single Arm Kettlebell Suitcase Walking Lunge

Dumbbells: 2 x 15/12kg

Kettlebell: 16/8kg

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories

For Quality:

3 Sets

15/15 Banded Terminal Knee Extensions

30m Farmers Carry, For Load