08/12/25 Monday Workout of the Day

Warm-Up Flow

General Prep

400m Run

-

2-3 Sets

5/5 World's Greatest Stretch

10 Knee Hug + Lunge and Twist

5 Barbell Strict Press + 5 Barbell Push Press

5 Press in Split

2 Split Jerks with Pause in the Catch

Take the Barbells to the Rack and Build to 75% over the course of 3-5 sets

Weightlifting

Split Jerk

Every 90 seconds x 6 Sets

2 Split Jerks @ 75%+

Starting at 75% and building to roughly 85%

Should feel like we are moving towards a 2 rep max today

Conditioning

“Melts in Your Hands”

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*200m Run to Finish Each Round

Dumbbells: 22.5/15kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 11-15 minutes

Time Cap: 18 minutes

Stimulus: Run Capacity and Overhead Pressing Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Push Press in 2 sets or less

Secondary Objective: Complete each run at close to 5k pace or around that 1:00 mark

RX+:

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*200m Run to Finish Each Round

Dumbbells: 32.5/22.5kg

Level 2:

Dumbbells: 15/12kg

Level 1:

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*150m Run to Finish Each Round

Dumbbells: 12.5/7.5kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

Rotational Work + Horizontal Pulling

For Quality

3 Sets:

10/10 Split Stance Rotational Medball Throw

20 Renegade Rows

10-15 Barbell Reverse Curls