20/10/25 Monday Workout of the Day

Warm-Up Flow

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

General Prep

3 Sets: For Quality

12/9 Calorie Echo

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

3 High Box Jumps *Building Height

Barbell Primer

2 Sets w/ Empty Barbell

High Hang Power Clean

Hang Power Clean

Low Hang Power Clean

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3-4 Sets: with light to moderate loads

Clean Lift Off

Clean Pull

Power Clean

Weightlifting

Power Clean 1RM

Every 90 seconds x 10 Sets

1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day

Conditioning

“American Idiot”

Every 3:00 x 5 Sets

15/11 Echo Bike or 16/13 Calorie Bike Erg

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 24/16kg

Score: Sum Total Time

Time Cap: 2:40 / Set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.

Stimulus: Posterior chain power with cyclical fatigue under moderate-to-heavy barbell loading. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work

RPE: 8–9/10

Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs

RX+:

Every 3:00 x 5 Sets

18/13 Echo Bike

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 32/24kg

Level 2:

Every 3:00 x 5 Sets

12/9 Echo Bike

5 Power Cleans

12 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 24/16kg

Level 1:

Every 3:00 x 5 Sets

10/7 Echo Bike

10 Hang Power Cleans

12 Russian Kettlebell Swings

Power Cleans: Light to moderate loads

Kettlebell Swings: 16/8kg

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

For Quality

3 Sets:

10/10 Single Leg GHD Hip Extensions

16 Dual Kettlebell Gorilla Rows

:15/:15 Star Plank

:15/:15 Copenhagen Plank

Load: Choice