06/04/26 Monday Workout of the Day

Warm-Up Flow

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

10 Banded Good Mornings

:20/:20 Samson Stretch

:15 Extended Plank Hold

10 Glute Bridges

Specific Barbell Prep / Empty to Light Barbell

2-3 Reps Each:

Tempo Squat (:03 descent, :01 pause in the hole)

Paused Back Squat (pause at the bottom)

Then build to a moderate warm-up load and complete:

5 Reps @ 50% of 5RM

3 Reps @ 60% of 5RM

2-3 Reps @ 70% of 5RM

Strength

Back Squat

Every 3:00 x 3 Sets

Set 1: 9 Reps @ 75%

Set 2: 7 Reps @ 82.5%

Set 3: 5 Reps @ 90%

% of 5RM from 2 weeks ago

Specific Primer / After Back Squat

2 Controlled Sets: building to working loads

7/5 Calorie Row

4 Dual Dumbbell Thrusters

4 Bar Facing Burpees

4 Deadlifts

Barbell Cycling / Conditioning

"Redline"

Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)

Station 1:

12/9 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlift

Score = Sum Total Interval Time

Dumbbell: 2 x 22.5/15kg

Barbell: 85/55kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets

RPE: 8.5–9/10

Stimulus: Aerobic Power / Lactate Threshold

Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.

Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.

RX+

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

15/12 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 32.5/15kg

Barbell: 102/70kg

Level 2

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

12/9 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 15/12.5kg

Barbell: 61/43kg

Level 1

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

9/6 Calorie Row

7 Dual Dumbbell Thrusters

Station 2:

9 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 12.5/7.5kg

Barbell: 43/30kg

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

For Quality:

3 Sets:

12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

30m Reverse Sled Drag