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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 Couch Stretch


General Movement Prep

2 Sets: For Quality

10 Dumbbell Cossack Squats (light DB’s) 

10 Dumbbell Strict Press (light DB’s )


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


Optional Accessories

3-4 Sets: For Load


Step-Ups: 20in Box


 
 
 

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