18/09/25 Thursday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:00 Bike

:30/:30 Active Pigeon Stretch

:30 Extended Plank Reverse Bridge

:30/:30 Single Leg Glute Bridge Hold

General Prep

2 Sets: For Quality

8/6 Calorie Echo Bike

8/8 Single Leg Romaning Deadlift

12 Alternating Single Arm Kettlebell Swings

6 Inchworm to Hollow

6 Pike Push-Ups

Specific Barbell Prep and Build

On Both Deadlifts and Push Press

5 Reps @ Light to moderate load

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Then put 70% on the Bar

Strength

15:00 EMOM

Minute 1: Push Press

Minute 2: Deadlift

Minute 3: Rest

Deadlift and Push Press

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Conditioning

"Little Red Corvette"

For Time

Every 3:00 x 3 Sets

20 Deadlifts

20/14 Calorie Echo Bike

Barbell 102/70kg

Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance

RPE: 9/10

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

RX+:

For Time

Every 3:00 x 3 Sets

20 Deadlifts

25/20 Calorie Echo Bike

Barbell Loads: 102/70kg

Level 2:

Every 3:00 x 3 Sets

20 Deadlifts

18/13 Calorie Echo Bike

Barbell Loads: 84/57kg

Level 1:

Every 3:00 x 3 Sets

15 Deadlifts

15/11 Calorie Echo Bike

Barbell Load: 50% of 1RM

Big Class:

9:00 EMOM

minute 1: Max Deadlits

minute 2: Max Cal Echo

minute 3: Rest

Barbell 102/70kg

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

3-4 Sets: For Quality

8-10 Glute Ham Raises

:20/:20 Single Leg Sorenson Hold

:30/:30 Standing Paloff Press Hold