21/10/25 Tuesday Workout of the Day

Warm-Up Flow

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

8 Medball Deadlifts + 8 Medball Front Squats

10 Medball Straight Leg Sit-Ups

10 Deep Squat Thoracic Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

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Then Load to Working Weights on the Bar

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Workout Primer after Back Squat

8 Bar Kip Swings

4 Strict Knee Raises

8 Wall Balls

4 Kipping Knees to Chest

4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

Strength

Back Squat

Take 15:00 minutes

Establish a 3RM Back Squat

Conditioning

“Basket Case”

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Toes to Bar

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

Score: Total Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 100–125+ Wall Balls by the end of 10 minutes.

Stimulus: Muscular endurance and midline fatigue management with interference.

RPE: 8.5/10

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.

Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

RX+:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 12 Toes to Bar

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

Level 2:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Alternating Toes to Bar

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

Level 1:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Kipping Knee Raises

Wall Ball: 6/4kg

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:

15 Medball Knee Extensions

:30/:30 Split Stance Paloff Press Hold

Load: Choice