13/11/25 Thursday Workout of the Day

Warm-Up Flow

:30 Cardio Choice

8 Bend and Bows

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:30 Cardio Choice

:15/:15 Scorpion Stretch Hold

2 Sets

:30 Cardio Choice (Alternate Machines)

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing

:15/:15 Single Arm Kettlebell Overhead Hold

Primer

5/4 Row

6 American Kettlebell Swings

5/4 Echo

7.5/7.5m Single Arm Overhead Carry

Conditioning

“Redrum”

Every 3:00 x 10 Sets

9/7 Cal Row

9 American Kettlebell Swings

9/7 Cal Echo Bike

15/15m Single Arm Overhead Carry

Kettlebell: 24/16kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.

Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.

RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.

Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.

Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements

RX+:

Kettlebell: 32/24kg

Level 2:

Every 3:00 x 10 Sets

8/6 Cal Row

8 American Kettlebell Swings

8/6 Cal Echo Bike

15/15m Single Arm Overhead Carry

Kettlebell: 20/12kg

Level 1:

Every 3:00 x 10 Sets

7/5 Cal Row

9 Russian Kettlebell Swings

7/5 Cal Echo Bike

15/15m Single Arm Front Rack Carry

Kettlebell: 16/8kg

Big Class:

Start athletes in different orders to allow for easier transitions here between movements

or

30:00 EMOM

minute 1: 15/11 Calorie Row

minute 2: 15 American Kettlebell Swings

minute 3: 15/11 Calorie Echo Bike

minute 4: 22.5/22.5m Single Arm Overhead Carry

minute 5: Rest

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

Midline & Posterior Chain

For Quality

3-4 Sets

45m Sandbag Carry, For Load

:45 Weighted Forearm Plank