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13 & 15/05/25 Legends

Tuesday

Warm-Up Flow

General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope 

10 Alternating Box Step-Ups/Box Taps

8-10 Elevated Push-Ups @ 21x1 Tempo


Specific Prep / Primer (8-10 minutes)

5 Burpees 

5 Box Jump Overs 

20-30 Single Unders 

5 Push-Ups or Modification

3 Burpee Box Step Overs/Box Taps 

20-30 Single Unders 

– 

Warm-Up to working loads on Bench Press and Kettlebell Carries


Strength Superset

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 30m Farmers Carry

Minute 3: Rest


Bench Press @ Light Across

Kettlebells @ 2 x 12/10kg


Workout of the Day

"I'm Not Even Mad!"


For Time

2-4-6-8-10

Burpee Box Step-Ups/Box Taps

20 Single Unders

10/8 Elevated Push-Ups (On Box)


Box Height: 24/20in


Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes


Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00


Stimulus: Upper Body Density / Interference

RPE: 7/10


Mobility

PRVN Recovery #2


Thursday

Warm-Up Flow

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position 


General Prep (4-6 min)  

2 Sets: 

15 Banded Good Mornings 

5 Push-Ups

5 Barbell Sumo Deadlifts

5 Barbell Upright Rows 


Specific Prep (6-8 minutes)

With an Empty Bar, focusing on positions

8 Barbell Deadlifts (Traditional Stance and Grip) 

8 Bar Strict Press 

- Add Loads -

5 Barbell Deadlifts (Focus on Set-Up from the floor) 

5 Barbell Strict Press with light loads

- Build to working percentages over 3-5 min


Strength Superset

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press


Deadlift @ Moderate Across

Strict Press: Light Across


Workout of the Day

"So Much Fun, It Should Be Illegal!"


8:00 AMRAP

4 Dual Dumbbell Strict Press

8 Kettlebell Sumo Deadlift High Pull


DB: 7.5/5kg

KB: 8/6kg


Goal: 6+ rounds


Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements


Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10


Mobility

PRVN Recovery #5


 
 
 

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