07/05/25 Wednesday Workout of the Day

Warm-Up Flow

Bodyheat and Mobility: (4-6 min)

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch

 (5 sec Pause in Stretch)

:30/:30 Couch Stretch

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups 

5 Box Jumps 

– 

2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups 

5 Box Jumps

Strength

Deadlift

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 85%

Set 3: 1 Reps @ 90%

Set 4: 5 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 95%+

Workout of the Day

"The Cave and Beyond"

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: 61/43kg

Box Height: 24/20in

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

RX+: 

8:00 AMRAP

10 Power Cleans

20/15 Push-Ups

10 Box Jumps

Barbell: 70/48kg

Box Height: 30/24in

Level 2:

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: 43/30kg

Box Height: 24/20in

Level 1:

8:00 AMRAP

10 Hang Power Cleans

15/10 Elevated Push-Ups

10 Box Step-Ups

Barbell: 34/25kg

Box Height: 24/20in

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

3 Sets: For Quality

10 Barbell Glute Hip Thrust

15 Weighted GHD Hip Extensions