17/12/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep:

For Quality

2 Sets:

1:00 Row

1:00 Bike

1:00 Run

10 Alternating Box Step-Ups

30m Light Farmers Carry w/Dumbbells or Kettlebells

Specific Prep:

Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique

-

4-6 Dual Dumbbell Step-Overs (Focus on Upright Torso, While Staying Low on the Box)

-

Get to working loads on Kettlebells and Focus on Room Set-Up

Long Aerobic Muscular Endurance Workout

“Engine Swap”

6 Sets:

5:00 AMRAP

18/13 Calorie Echo Bike

400m Run

18/14 Calorie Row

- Max [x]

Rest 1:00 b/t sets

[x] =

Station 1: Dual Dumbbell Step-Overs

Station 2: Dual Kettlebell Farmers Carry

Box Height: 20in

Dumbbells: 2 x 22.5/15kg

Kettlebells: 2 x 32/24kg

Score = Total Reps

1.5m Farmers Carry = 1 Rep

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry

Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina

RPE: 7.5–8/10

Primary Objective: Complete the buy in working segments in 3:45-4:15/set

Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval

Level 1:

12/9 Calorie Bike

300m Run

12/9 Calorie Row

– Max Single Dumbbell Step-Overs or Farmer Carry

DBs: 12.5/7.5kg

KBs: 2 x 16/12kg

Big Class Modifications and Notes:

Option 1:

Split class into two tracks alternating each set:

Track A: Step-Overs

Track B: Farmers Carry

Option 2:

Alternating Full Rounds

3 Sets:

5:00 AMRAP

400m Run

36/28 Calorie Row

- Max Farmers Carry

Rest 1:00

5:00 AMRAP

400m Run

36/26 Calorie Bike

- Max Dumbbell Step-Overs

Rest 1:00

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

For Quality

5 Sets

:45 Weighted Forearm Plank

:45 Sorenson Hold

Rest as needed b/t sets and exercises