12/02/26 Thursday Workout of the Day

Warm-Up Flow

1:30 Row

:20/:20 Banded Front Rack Stretch

:20/:20 Pigeon Pose

:20/:20 Samson Lunge stretch

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2 Sets

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Cossack Squats

:30 sec Row @ increasing Pace

Move to the Rig for Front Rack Lunge Prep

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4/4 Reps with Empty Barbell

4/4 Reps @ 20-30% of 1RM Front Squat

4/4 Reps @ 30-40% of 1RM Front Squat

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Put working loads on the Barbell

Strength

Front Rack Reverse Lunges

Every 3:00 x 3 Sets

8 Reps / Leg

Perform @ the same weight across at 45-50% of 1RM Front Squat

*These will be performed from the Rack

Conditioning

"Mercy"

Every 2:00, Until Failure

*Calorie Row

20 Wall Balls

Set 1: 12/9 Calories

Set 2: 13/10 Calories

Set 3: 14/11 Calories

Set 4: 15/12 Calories

Set 5: 16/13 Calories

Set 6: 18/14 Calories

Set 7: 20/15 Calories

Set 8: 20/15 Calories

* Until Failure or 8 Sets (Cap)

Wall Balls: 9/6kg, 10/9ft

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Reach Sets 6–8

Time Domain: Variable 12-16 minutes

Stimulus: Progressive aerobic output under leg fatigue with a rising work-to-rest demand

RPE: 9/10

Primary Objective: Complete 5+ rounds of the workout

Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder

RX+:

Every 2:00, Until Failure

*Calorie Row

20 Wall Balls

Set 1: 13/10 Calories

Set 2: 14/11 Calories

Set 3: 15/12 Calories

Set 4: 16/13 Calories

Set 5: 18/14 Calories

Set 6: 20/15 Calories

* Continue until Failure or 8 Sets (Cap)

Wall Balls: 9/6kg, 10/9ft

Level 2:

Every 2:00, Until Failure

*Calorie Row

16 Wall Balls

Set 1: 12/9 Calories

Set 2: 13/10 Calories

Set 3: 14/11 Calories

Set 4: 15/12 Calories

Set 5: 16/13 Calories

Set 6: 18/14 Calories

Set 7: 20/15 Calories

* Continue until Failure or 8 Sets (Cap)

Wall Balls: 9/6kg, 10/9ft

Level 1:

Every 2:00, Until Failure

*Calorie Row

14 Wall Balls

Set 1: 10/7 Calories

Set 2: 12/9 Calories

Set 3: 13/10 Calories

Set 4: 14/11 Calories

Set 5: 15/12 Calories

Set 6: 16/13 Calories

Set 7: 18/14 Calories

* Continue until Failure or 8 Sets (Cap)

Wall Balls: 6/4kg

Big Class Option:

Option 1: Run as two groups and the Row has a 1 minute Cap on it, until the final rounds when it is expected that many have dropped off and might need to push over the minute in order to get the extra calories done.

Option 2:

15:00 EMOM

minute 1: Max Calorie Row

minute 2: 20 Wall Balls

minute 3: Rest

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

For Quality

3 Sets:

30m Reverse Sled Drag

:20/:20 Hip Flexor Plank