10/12/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

1:30 Cardio Choice

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3 Sets: For Quality

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

15 Glute Bridge Banded Pull Aparts

10 Russian Kettlebell Swings

Specific Barbell Prep / Loading to Working Weights

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

3 Bench Press @ 70%

Strength

Bench Press

Every 3:00 x 5 Sets

Set 1: 6 Reps @ 75%

Set 2: 6 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 4 Reps @ 83%

Set 5: Max Reps @ 88%

Goal: 2+ Reps

Strength EMOM

“Have It Your Way”

3 Rounds for Time

25 American Kettlebell Swing

5 Wall Walks

Kettlebell: 24/16kg

Wall Walks: 10in

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 5-8 minutes

Time Cap: 11 minutes

Stimulus: Upper Body Muscular Endurance and Interference

RPE: 8/10

Primary Objective: Complete each movement in as close to 1:00 as possible. The Wall Walks will build fatigue throughout and you will need to stay engaged to maintain the 5 on the minute with high interference.

Secondary Objective: Keep the Kettlebell to 2 sets or less each round

RX+:

3 Rounds for Time

24 American Kettlebell Swing

6 Wall Walks

Kettlebell: 32/ 24kg

Wall Walks: 10in

Level 2:

3 Rounds for Time

25 American Kettlebell Swing

5 Wall Walks

Kettlebell: 20/12kg

Wall Walks: 20in

Level 1:

3 Rounds for Time

25 Russian Kettlebell Swing

5 Wall Walks

Kettlebell: 16/8kg

Wall Walks: 30in

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

Bodybuilding / Upper

For Quality

4 Sets:

8-12 Strict Bar Dips

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions