20/08/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

3 Sets: For Quality

12 Alternating Box Steps

8/8 Single Leg Barbell Romanian Deadlift

10 Barbell Sumo Stance Good Morning

12 Alternating V-Ups

10 Banded Overhead Press

Specific Prep 

3-4 Sets

2-4 Sumo Deadlifts

3-5 Strict Press

4-6 Alternating Dumbbell Step-Ups

4-6 GHd Sit-Ups or modification

Building towards working weights and movement patterns

Workout of the Day

"He Must Work Out"

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

16 GHD Sit-Ups

Sumo Deadlift: 143/93kg

Strict Press: 43/30kg

Dual Dumbbell Step-Ups: 22.5/15kg, 20in

Score = Completion. Load in Notes

Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift

Stimulus and Objectives:

Goal: Complete all 5 sets with controlled pacing and focus on movement integrityTime Domain: ~3:00–3:30 per round

Stimulus: Strength-Endurance / Midline Integrity & Movement Control

RPE: 6.5–7.5/10

Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading.... not time.

Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.

RX+: 

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

16 GHD Sit-Ups

Sumo Deadlift: 162/102kg

Strict Press: 52/34kg

Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in

Score = Completion. Load in Notes

Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift

Level 2:

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

12 GHD Sit-Ups

Sumo Deadlift: 102/70kg

Strict Press: 34/25kg

Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in

Level 1:

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Alternating Box Step-Ups

16 Abmat Sit-Ups 

Sumo Deadlift: 70% of 1RM Deadlift

Strict Press: 20/15kg

Box Height 24/20in

Big Class:

Stations EMOM

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets: For Completion

:45 Sorenson Hold

:15 Rest

:45 Barbell Z-Press @ 45/35lb, 20/15kg

:15 Rest