12/11/25 Wednesday Workout of the Day

Warm-Up Flow

2 Sets: For Quality

20 Lateral Line Hops

:20 Down Dog Calf Gas Pedals

:20 Wall Supported Handstand Hold

:20/:20 Samson Lunge

2 Sets: For Quality

:30 Jump Rope Practice

8 Bradford Press w/lockout

4-6 Pike Push-Ups

6 Up Downs

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The Go Over Scales for Handstand Push-Ups and Start EMOM

Conditioning Workout Prep (After Handstand Push-Ups)

Empty Barbell

3 Jerk Drives

3 Push Press

3 Push Jerks

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Over 2-3 Sets, Build to Working Loads on Push Jerks

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Primer

24 Double Unders

4 Push Jerks

4 Bar Facing Burpees

Gymnastics

10:00 EMOM

3–5 Strict Handstand Push-Ups

(Focus on controlled eccentric and stacked position)

Competition: Add Deficit (2–4 in plates)

Level 3: As prescribed

Level 2: 2 in Riser or Box Pike HSPU (Feet)

Level 1: Box Pike HSPU (Knees)

Conditioning

“One Flew Over the Cuckoo’s Nest”

For Reps:

5 Sets

2:00 AMRAP

48 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 70/45kg

Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.

Score: Total Bar Facing Burpees

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 80+ Burpees

Stimulus: Barbell Cycling and Burpee Conditioning

RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.

Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease

Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.

RX+:

For Reps:

5 Sets

2:00 AMRAP

60 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 80/55kg

Level 2:

For Reps:

5 Sets

2:00 AMRAP

36 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 50/35kg

Level 1:

For Reps:

5 Sets

2:00 AMRAP

60 Single Unders

12-10-8-6-4 Push Press

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 35/25kg

Big Class:

For Reps:

5 Sets

2:00 AMRAP

48 Double Unders

12-10-8-6-4 Push Jerk

– Max Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 70/45kg

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

Triceps, Shoulders & Anti-Rotational Core

For Quality

3 Sets

10 Ring Dips

15 Banded Face Pulls

:30/:30 Paloff Press Hold