14/10/25 Tuesday Workout of the Day

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

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12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

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2 Sets: For Quality

8 Bradform Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Jumps (Step-Down)

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

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Then Load to Working Weights on the Bar

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Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

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1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

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2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Strength

Push Press

Every 1:30 x 6 sets

3 Reps @ 75%

Conditioning

“Push the Line”

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: 30/24in

Barbell: 70/45kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5-7 Rounds

Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power

RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.

RX+:

8:00 AMRAP

2 Deficit Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Wall Walks onto 20kg Plates

Box Height: 30/24in

Barbell: 85/55kg

Level 2:

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: 24/20in

Barbell: 50/35kg

Level 1:

8:00 AMRAP

2 Wall Walks

4 Burpee Box Step-Up

6 Shoulder to Overhead

Wall Walk: 30in

Box Height: 24/20in

Barbell: 35/25kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

3 Sets: For Quality

10 Ring Push-Ups

:20 Ring Plank Hold

12/12 Side Lying Dumbbell External Rotations