08/04/26 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets

:30 Jump Rope Practice

6 Romanian Dealifts

6 Tall Muscle Cleans

6 Front Squats

4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)

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15 Double Unders or 30 Single Unders

4 Hang Cleans @ light loads added

3 Hang Cleans @ moderate loads added

2 Hang Cleans @ 5-10% below starting weights

Weightlifting:

Hang Clean

Every 3:00 x 5 Sets

Set 1: 4 Hang Clean

Set 2: 4 Hang Clean

Set 3: 3 Hang Clean

Set 4: 3 Hang Clean

Set 5: 2 Hang Clean

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set

Barbell Conditioning

"Checkmate"

3 Rounds for Time

15 Deadlift

30 Double Unders

12 Power Cleans

30 Double Unders

9 Hang Squat Cleans

30 Double Unders

Barbell: 61/43kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 11-15 minutes

Time Cap: 15:00

RPE: 8.5-9/10

Stimulus: Barbell Cycling / Aerobic Capacity

Primary Objective: Manage the barbell across all three rounds. The loading descends in difficulty from deadlift to power clean to hang squat clean, but the fatigue accumulates in the opposite direction. Athletes who go out too hot on the deadlifts will feel it on the hang squat cleans by round 2.

Secondary Objective: Consistency on the Jump Rope. 30 Double Unders each set is manageable if athletes stay composed. Tripping repeatedly on the rope bleeds time and spikes the heart rate going back into the barbell.

RX+

3 Rounds For Time

15 Deadlifts

30 Double Unders

12 Power Cleans

30 Double Unders

9 Hang Squat Cleans

30 Double Unders

Barbell: 70/48kg

Level 2

3 Rounds For Time

15 Deadlifts

30 Double Unders

12 Power Cleans

30 Double Unders

9 Hang Squat Cleans

30 Double Unders

Barbell: 43/30kg

Level 1

3 Rounds For Time

12 Deadlifts

50 Single Unders

9 Power Cleans

50 Single Unders

6 Hang Squat Cleans

50 Single Unders

Barbell: 30/20kg

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

For Quality

4 Sets:

6-8 GHD Back Extensions

:30-:40 Weighted Sorenson Hold

6/6 Single Leg Pistol Step-Down