08/10/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:30 Row (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Dumbbell Cossack Squats (light DB’s) 

10 Dumbbell Strict Press (light DB’s )

5 Up Downs

Primer:

7/5 Calorie Row 

5 Dumbbell Thrusters @ working loads 

5 Lateral Burpees over Dumbbells 

Rest :30 

5 Lateral Burpees over Dumbbells 

5 Dumbbell Thrusters @ working loads 

7/5 Calorie Row

Conditioning

“Burnin’ It Down”

Every 3:00 x 10 Sets

16/13 Calorie Row

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

RPE: 8/10

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

RX+:

Every 3:00 x 10 Sets

16/13 Calorie Row

10 Dumbbell Thrusters

10 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x 22.5/15kg

Level 2:

Every 3:00 x 10 Sets

14/11 Calorie Row

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

2 x 15/12.5kg

Level 1:

Every 3:00 x 10 Sets

12/9 Calorie Row

8 Dumbbell Thrusters

8 Burpees

Alternate Directions Each Set

2 x 12.5/7.5kg

Big Class:

Every 3:00 x 10 Sets

16/13 Calorie Row

8 Dumbbell Thrusters

8 Line Facing Burpees 

*Start athletes on a 1:00 delay and have a 1:00 cap on the rower to allow for 3 groups today

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

3-4 Sets: For Load

10-12 Front Rack Step-Ups

:20-25 Ring Support Hold

Step-Ups: 20in Box