09/03/26 Monday Workout of the Day

Warm-Up Flow

General Prep

2 Sets :

10 Bootstrap Squats

12 Glute Bridges (1-sec squeeze / pause at top)

6/6 World’s Greatest Stretch

12 Banded Good Mornings

Specific Prep

2 Sets: with Empty Barbell

5 Deadlifts to Mid-Shin

3 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

3 Back Squats

3 Front Squats

3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)

Strength

Back Squat

Take 12:00 to Establish:

Back Squat 5RM

Level 1 / New Athletes:

Every 2:00 x 6 Sets

5 Back Squats @ 6 RPE (Controlled Moderate Load , performed at 21x1 tempo)

Conditioning Primer

6 Deadlifts

3 Bar Facing Burpees

3 Front Squats

3 Bar Facing Burpees

@ Working Loads

Barbell Conditioning

"Shot in the Dark"

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: 43/30kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 3-5 rounds

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Glycolytic

Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.

Secondary Objective: Maintain steady, efficient burpee pacing learning to breath and move steady throughout.

RX+:

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: 70/48kg

Level 2:

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: 43/30kg

Level 1:

9:00 AMRAP

18 Romanian Deadlifts

6 Bar Facing Burpees

12 Back Squats

6 Bar Facing Burpees

Barbell: 20/15kg

Big Class Option:

9:00 AMRAP

18 Deadlifts

6 Lateral Burpees over Bar

12 Front Squats

6 Lateral Burpees over Bar

Barbell: 43/30kg

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

3 Sets

Max L-Sit (Seconds)

12 V-Ups

-rest 1:30 b/t sets-

The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups