13/12/25 Saturday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets: For Quality

12 Alternating Step-Ups

10/10 Single Kettlebell Staggered Stance Romanian Deadlift

10 Deep Lunge Mountain Climbers

8 Push-Ups

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10:00 minutes

Kettlebell Tap Race Game

Specific Prep:

10 Empty Barbell Deadlifts to Mid Shin

3 Burpee Box Jumps

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Add Loads

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5 Deadlifts @ Warm-Up Weight

3 Burpee Box Jumps

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Add Loads

2 Sets x 3-5 Deadlifts, building to working loads

Partner Conditioning

“Built Tough”

For Time: With a Partner (note the flow) 

10-9-8-7-6-5-4-3-2-1

Deadlift

Burpee Box Jumps

*200m run between each set (together)

Barbell: 225/155lb, 102/70kg

Box Height: 24/20in

Score = Time

Flow: Athlete 1 will do 10 Deadlifts, then Athlete 2 will do 10 Deadlifts both Athletes will then go for a 200m run, then Athlete 1 will complete 10 Burpee Box Jump Overs, then Athlete 2 will complete 10 Burpee Box Jump Overs followed with the run and this will continue alternating partners until all reps are completed from 10-1 for both athletes.

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 15:00-20:00

Time Cap: 30:00

Stimulus: Posterior Chain / Leg Stamina

RPE: 7.5/10

Primary Objective: Complete each set of Deadlifts Unbroken

Secondary Objective: Keep the Burpee Box Jump Overs to averaging faster than 5/30sec

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose