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10/11/25 Monday Workout of the Day

Warm-Up Flow

1:30 Machine Choice

-

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

8/8 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%

-

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

--

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


Optional Accessories

Posterior Chain & Press Balance


For Quality

3–4 Sets

12 Barbell Good Mornings (light/mod)

12 DB Bench Neutral Press

:30 Weighted Plank






 
 
 

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