11/06/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep:

3 Sets

1:00 - :45 - :30 Row (increasing intensity)

10/10m Lateral Band Walk

10/10m Monster Band Walk

10 Hollow Rocks + 10 Alternating V-Ups

10 Alternating Box Step-Ups + 5 Box Jumps

Specific Barbell Loading

Back Squat

10 Empty Barbell Reps

5 Reps @ 50%

3-5 Reps @ 60%

then load to 70% on the bar

Strength

Back Squat

Every 2:00 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

Workout of the Day

"Laces Out!"

Every 5:00 minutes x 3 Sets

20 GHD Sit-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Goal: Complete each working set in under 4:00 minutes

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 9/10

RX+: 

Every 5:00 minutes x 3 Sets

20 Medball Weighted GHD Sit-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Medball: 9/6kg

Level 2:

Every 5:00 minutes x 3 Sets

15 GHD Sit-Ups

450/400m Row

15 Box Jump Overs

Box Height: 24/20in

Level 1:

Every 5:00 minutes x 3 Sets

20 Abmat Sit-Ups

450/400m Row

20 Alternating Box Step-Ups

Box Height: 24/20in

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality

5/5 Single Leg Bulgarian Split Squat 31x1 Tempo

:30-45 Weighted Wall Sit

:30/:30 Side Plank