20/02/26 Friday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets:

8/8 Staggered Stance Single KB RDL

10 Russian Kettlebell Swings

8 Goblet Squats

6 Bar Kip Swings

6 Ring Rows + 10 sec Ring to Chest Hold

Specific Prep:

8 Medball Deadlifts

8 Medball Squats

8 Medball Presses

6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups

4 Deadlifts @ light loads from the floor

-

6 Wall Balls @ Working Loads

4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows

4 Deadlifts @ moderate loads to working loads

-

4 Deadlifts @ Working Weights

4 Pull-Ups

4 Wall Balls

Conditioning / Triplet

"John Wick"

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 84/57kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 12–18 minutes

Time Cap: 20 minutes

Stimulus: Mid-length triplet with escalating fatigue

Workout RPE: 8.5–9/10 (Open Style Conditioning)

Primary Objective: Maintain consistent deadlift cycling without excessive grip breakdown

Secondary Objective: Keep pull-ups controlled and wall balls smooth as volume shifts

RX+:

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Chest to Bar Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 102/70kg

Level 2:

For Time:

25-20-15-10-5 Deadlifts

10-10-10-10-10 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 70/48kg

Level 1:

For Time:

20-16-12-8-4 Deadlifts

8-8-8-8-8 Banded Strict Pull-Ups

4-8-12-16-20 Wall Balls

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

Barbell: @ 50% of 1RM

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets: For Quality

15 Banded Good Mornings

10 Ring Hamstring Curls

10/10 Three Point Dumbbell Row

12 Dumbbell Hammer Curls