21/01/26 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

:30 Jump Rope

6 Romanian Dealifts

6 Tall Muscle Cleans

:10 Hollow Hold

:10 Arch Hold

10 V-Ups or Alternating V-Ups

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

-

2-3 Sets x 2-3 Power Cleans

Build to Starting Weights on Power Cleans

Weightlifting:

Power Clean

Every 2:00 x 5 Sets @ 65-80%

1.1.1.1

*Rest 10s b/t reps

% is Based on 1RM Power Clean

Conditioning

"Controlled Variables"

12:00 EMOM

minute 1: 10 Deadlifts

minute 2: 50 Double Unders

minute 3: Max Toes to Bar

minute 4: Rest

Deadlifts @ 60% of 1RM

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 15+ Toes-to-Bar per cycle (45+ total)

Stimulus: Midline stamina under posterior-chain fatigue with cyclical interference

RPE: 7.5–8/10

Primary Objective: Accumulate high-quality Toes-to-Bar reps, while maintaining quality positions on the deadlift and unbroken double unders

Secondary Objective: Maintain consistency across all sets.

Level 2:

12:00 EMOM

minute 1: 10 Deadlifts

minute 2: 35 Double Unders

minute 3: Max Toes to Bar

minute 4: Rest

Deadlifts @ 60% of 1RM

Level 1:

12:00 EMOM

minute 1: 10 Deadlifts

minute 2: 60 Single Unders

minute 3: Max Kipping Knee Raises

minute 4: Rest

Deadlifts @ 60% of 1RM

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

For Quality

3 Sets:

8-10 Glute Ham Raises

:20/:20 Paloff Press Hold

5/5 Side Plank Rotations @ light loads added