17/09/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

2 Sets:

:30 Jump Rope

5 Tall Muscle Snatch

5 Overhead Squats

2x (1 Wall Walk + 10 sec Nose to Wall Handstand Hold)

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Then put 70% on the Bar for the first set

Primer Before Conditioning

2-3 Sets

Power Snatch + Overhead Squat

*Building to Working Loads

--

1 Wall Walk

4 Overhead Squats @ Working Loads

24 Double Unders

Strength

Back Squat

Every 2:30 x 6 Sets

Set 1–2: 5 Reps @ 70%

Set 3–4: 3 Reps @ 75%

Set 5–6: 2 Rep @ 80–85%

Conditioning

"Kiss"

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

48 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 61/43kg

Wall Walk: 10in from wall

Score: Rounds + Reps

Goal: 6-8 Rounds 

Stimulus: Shoulder Stamina / Midline Control / Aerobic Skill Under Fatigue

RPE: 7–8/10

Primary Objective: Maintain unbroken sets on overhead squats and double unders

Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early

RX+:

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

36 Heavy Double Unders

*Add 1 Wall Walk Each Set

Barbell: 70/48kg

Wall Walk: 10in from wall

Level 2:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 43/30kg

Level 1:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

54 Single Unders

*Add 1 Wall Walk Each Set

Barbell: 43/30kg

Wall Walks: 30in from Wall

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories

Every 2:30 x 4 Sets

5/5 Dual Kettlebell Front Rack Step-Up

10 Reverse Nordic Curls

:40 Wall Sit (Weighted if Possible)