22/05/25 Thursday Workout of the Day

Warm-Up Flow

Bodyheat and Mobility (4 min)

2:00 Cardio Choice 

– 

:30 Down Dog to Up Dog Flow 

10/10 Quadruped Thoracic Rotations

10/10 Quadruped Adductor Hip Rock

10 Down Dog Toe Touch

General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups 

6 Tall Muscle Clean

6 Strict Press 

8 Behind the Neck Elbow Punch Throughs

6 Front Squats

Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell) 

5 No Jump Burpees

5 Box Jump  

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs

Strength

Take 10 minutes

1RM Strict Press

Workout of the Day

"Slippery When Wet"

5 Sets: For Time

3 Wall Walks

5 Thrusters

10 Burpee Box Jump

Rest 1:00 b/t sets

Barbell: 61/43kg

Box Height: 24/20in

Goal Time Domain: 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

RX+: 

5 Sets: For Time

5 Wall Walks

5 Thrusters

10 Burpee Box Jump

Rest 1:00 b/t sets

Barbell: 84/57kg

Box Height: 30/24in

Level 2:

5 Sets: For Time

3 Wall Walks 

5 Thrusters

10 Burpee Box Jump

Rest 1:00 b/t sets

Barbell: 52/34kg

Box Height: 24/20in

Level 1:

5 Sets: For Time

3 Wall Walks to 30in from wall

5 Thrusters

10 Burpee Box Step-Up

Rest 1:00 b/t sets

Barbell: Choice, Moderate Unbroken

Box Height: 24/20in

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets: For Quality

10 Alternating Single Arm Kettlebell Z-Press

-Rest 30 sec -

10 Dual Kettlebell Hollow Body Floor Press

- Rest 2:00 b/t sets -