09/05/25 Friday Workout of the Day

Warm-Up Flow

Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope 

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat 

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Strength

Back Squat

10:00 EMOM

1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+

Workout of the Day

"Existential Burden"

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups

minute 4: Max Forearm Plank

minute 5: Rest

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

RX+: 

15:00 EMOM

minute 1: 75 Double Unders

minute 2: 12 Burpees to Target 6in 

minute 3: 20 GHD Sit-Ups

minute 4: - Max Forearm Plank

minute 5: Rest

Level 2:

15:00 EMOM

minute 1: 35 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: - Max Forearm Plank

minute 5: Rest

Level 1:

15:00 EMOM

minute 1: 50 Single Unders

minute 2: 8 Up Downs

minute 3: 15 Abmat Sit-Ups

minute 4: - Max Forearm Plank

minute 5: Rest

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories: Grunt Work

3-4 Sets, For Load

30m Farmers Carry

30m Sandbag Carry

30m Sled Push