09/04/25 Wednesday Workout of the Day

Warm-Up: (10 minutes)

10:00 : For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Outs

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

– 

Specific Barbell Prep (5 minutes)

Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press

Every 4:00 minutes x 3 Sets

Complete

5 Reps @ 65%

3 Reps @ 70%

1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame

Specific Workout Prep

Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day. 

– 

Then hit 

4 Alternating Single Arm Devils Press

8 Air Squats 

10 second BIke @ Moderate Effort, Followed by 10 second Bike @ Hard Effort

"Swole Batman"

For Calories

15:00 EMOM

Minute 1 - Single Arm Devil’s Press

Minute 2 - Air Squats

Minute 3 - Max Calorie Echo Bike

Dumbbells: 22.5/15kg

Score = Sum Total Reps

Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike. 

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved. 

Stimulus:

• Full-body muscular endurance & aerobic power.

• Grip, shoulders, and legs under fatigue before max-effort bike sprints.

• Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

Level 2:

Dumbbells: 15/12kg

Level 1:

Dumbbells: 12/7kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

12:00 EMOM

Minute 1 - 7 Seated Good Mornings

Minute 2 - 7/7 Banded Clamshell

 w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.