15/10/25 Wednesday Workout of the Day

Warm-Up Flow

General Warm-Up

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-65%

3 Back Squats @ 65-70%

3 Back Squats @ 70-75%

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Then Load to Working Weights on the Bar

Strength

Back Squat

Every 2:00 x 6 Sets

2 Back Squats @ 80% of 1RM

Workout Primer after Back Squat

Adjust to working loads for Back Rack Reverse Lunges

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4 Back Rack Lunges

30m Farmers Carry

6/4 Calorie Row

6-8 Wall Balls

Conditioning

“Load and Launch”

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 60m Farmers Carry

minute 3: 15/12 Calorie Row

minute 4: 20 Wall Balls

Barbell: 61/43kg

Farmers Carry: KB's 2x 24/16kg, or DB's 2 x 22.5/15kg

Wall Ball: 9/6kg, 10/9ft

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Completion of prescribed work each minute

Goal: Keep all stations under 45 seconds

Stimulus: Leg Stamina / Midline Endurance

RPE: 7–8/10

Primary Objective: Hold consistent output and quality positions across all 12 minutes.

Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.

RX+:

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 60m Farmers Carry

minute 3: 15/12 Calorie Row

minute 4: 20 Wall Balls

Barbell: 185/125lb, 84/57kg

Farmers Carry: KB's 2x 32/24kg, or DB's 2 x 32.5/22.5kg

Wall Ball: 9/6kg

Level 2:

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 60m Farmers Carry

minute 3: 12/9 Calorie Row

minute 4: 15 Wall Balls

Barbell: 95/65lb, 43/30kg

Farmers Carry: KB's 2x 16/12kg, or DB's 2 x 15/12.5kg

Wall Ball: 9/6kg, 10/9ft

Level 1:

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 60m Farmers Carry

minute 3: 10/8 Calorie Row

minute 4: 12 Wall Balls

Barbell: 20/15kg

Farmers Carry: KB's 2x 12/8kg, or DB's 2 x 12.5/7.5kg

Wall Ball: 6/4kg, 10/9ft

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

Optional Accessories

3-4 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Star Plank

:45 Sandbag Bear Hug Hold