09/08/25 Saturday Workout of the Day

Warm-Up Flow

General Body Heat

2:00 - 3:00 Cardio Choice

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2 Sets

10 Bend and Bows

5 Inchworm to Hollow Hold (2sec on each)

10 Alternating Box Step-Ups

10 Alternating V-Ups + 10 sec Hollow Hold

Warm-Up Game

“PVC Chaos”

Equipment: 1 PVC pipe per person

* How to Play:

Athletes stand in a circle with PVCs upright on the floor.

On coaches' cue ("Left" or "Right"), they must let go of their PVC and grab the one next to them in that direction before it hits the ground.

If someone drops it, they do 3 burpees or a run penalty. (Coaches Choice)

Make the circle bigger with more space between as rounds go on to increase difficulty.

* Focus: Reaction, coordination, group energy

Specific Prep:

2-3 Sets

5 Deadlifts @ Building Loads

1 Partial Wall Walk + 1 Full Wall Walk

5 Box Jumps @ Working height

10 Abmat Sit-Ups

Workout of the Day: (Partner Conditioning)

"Dead Weight"

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

5 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: 100/70kg

Wall Walk: 10in to Wall

Score: Total Time

Time Cap: 25:00

Goal Time: 18:00 - 22:00

Stimulus: Mixed Gritty Effort / Shared Volume Conditioning

RPE: 8/10

Primary Objective: Fast transitions with short, manageable sets to avoid redlining. Look to complete each round in ~3:00 or less

Secondary Objective: Keep transitions smooth and clear between partners—don’t waste time

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold