12/02/25 Wednesday Workout of the Day

General Warm-Up: (5-7 minutes)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Specific Warm-Up Prep ( 6-8 minutes)

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Strength

Back Squat

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%+

Set 5: 5 Reps @ 80%

Set 6: 8 Reps @ 70%

Primer: Perform 1 Mini Round at Workout Intensity

2 Dumbbell Power Cleans

4 Farmers Lunges

10 Double Unders (or scaled option)

Dumbbells @ Working Loads

"Blastoise"

8:00 AMRAP

1-2-3-4-5... Dual Dumbbell Power Clean

2-4-6-8-10...Dual Dumbbell Farmers Lunges

10-20-30-40-50...Double Unders

Load: 22.5/15kg

This 8:00 AMRAP is a ladder-style workout designed to test athletes' coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer's Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Rx+:

8:00 AMRAP

1-2-3-4-5... Dual Dumbbell Power Clean

2-4-6-8-10...Dual Dumbbell Farmers Lunges

10-20-30-40-50...Double Unders

Load: 32.5/22.5kg

Level 2:

8:00 AMRAP

1-2-3-4-5... Dual Dumbbell Power Clean

2-4-6-8-10...Dual Dumbbell Farmers Lunges

5-10-15-20-25...Double Unders

Load: 15/12.5kg

Level 1:

8:00 AMRAP

1-2-3-4-5... Dual Hang Dumbbell Power Clean

2-4-6-8-10...Dual Dumbbell Farmers Lunges

10-20-30-40-50.. Single Unders

Load: 15/10kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

For Quality:

Every 1:30 x 10 Sets, Alternating Stations

Station 1 - :30 Leg Extension Hold + :30 Max Reps Leg Extensions

Station 2 - 1:00 Plate Step Ups w/ Bearhug Sandbag, Moderate Load

For the step ups you will put a 20kg plate on the ground and step up to it, alternating legs each rep. This should be a very glute and lower back intensive exercise. For the seated leg extensions use a medball or dumbbell pinched between the feet.

If you don't have a sandbag, perform dual kettlebell front rack step ups.