10/11/25 Monday Workout of the Day

Warm-Up Flow

1:30 Machine Choice

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10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Toe Touches

:30 Glute Bridge Hold

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Barbell Strict Press

:20 Barbell Overhead Hold

8 Alternating Archer Push-Ups

8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

Strength

Bench Press

Every 2:30 x 5 Sets

Set 1: 10 @ 65% 

Set 2: 8 @ 70% 

Set 3: 8 @ 70% 

Set 4: 6 @ 75% 

Set 5: Max Reps @ 80%

% of Bench Press

Workout Primer after Bench Press (10 minutes)

Work up to working loads on Deadlift over 3 Sets x 3-4 reps

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1 Round

8/6 Calorie Echo Bike

5 Deadlifts @ Working Loads

5/4 Push-Ups

Conditioning

“As Good As It Gets”

16:00 EMOM

Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg

Minute 2: 10 Deadlifts @ 60% 1RM

Minute 3: 20/15 Push-Ups

Minute 4: Rest

Score: Deadlift Load / Completion

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.

Stimulus: Aerobic strength and muscular endurance

RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.

Primary Objective: Build sustainable aerobic strength and local muscular endurance. Reinforce technical proficiency in moderate-load deadlifts under fatigue.

Secondary Objective: Develop breathing efficiency during high-output transitions + build tricep and chest endurance through volume based pressing.

RX+:

Bike: 18/13 Cal Echo or 20/16 Cal Bike Erg

Deadlift: @ 60% of 1RM

Push-Ups: Plate Deficit Push-Ups

Level 2:

Bike: 14/10 Cal Echo or 16/12 Bike Erg

Deadlift: 55% of 1RM

Push-Ups: 16/12 Reps

Level 1:

Echo Bike: 12/9 Cal

Romanian Deadlift @ 45–50% or 10 Kettlebell Deadlifts

Push-Ups: 15 Knee or Elevated Push-Ups

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories

Posterior Chain & Press Balance

For Quality

3–4 Sets

12 Barbell Good Mornings (light/mod)

:15/:15 Single-Leg RDL Iso Hold w/ light dumbbells

12 DB Bench Neutral Press

:30 Weighted Plank