23/02/26 Monday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

10 Goblet Squats

2 x 25/25ft Lateral Shuttle

10 Bar Kip Swings

5 Strict Knee Raises

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Barbell Prep and Loading

5 Empty Barbell Back Squats

3 Reps @ 40-45%

3 Reps @ 50-55%

Then add starting loads on the bar

Strength

Back Squat

Every 2:00 x 5 Sets

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4: 3 @ 80%

Set 5: Max Unbroken Reps @ 85%

*Perform the max set to an RPE 9 effort (1 rep in tank)

Workout Primer after Back Squats

1-2 Sets

6 Goblet Squats @ Working Loads

4 Shuttle Runs

6 Toes to Bar /Alt Toes to Bar / Toes to Target / Kipping Knees to Chest or Knee Raises

Leg Stamina and Midline Conditioning

“Toxic Love”

10:00 AMRAP

3-6-9-12... Goblet Squats

6 Shuttle Runs

12 Toes to Bar

Goblet Squat: Dumbbell 22.5/15kg

Shuttle Run = 7.5/7.5m

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5+ rounds

Stimulus: Leg stamina and midline fatigue

RPE: 8–8.5/10

Primary Objective: Keep goblet squats unbroken through the early and mid rounds

Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure

RX+:

10:00 AMRAP

3-6-9-12... Goblet Squats

6 Shuttle Runs

15 Toes to Bar

Goblet Squat: Dumbbell 32/22.5kg

Level 2:

10:00 AMRAP

3-6-9-12... Goblet Squats

6 Shuttle Runs

12 Alt Toes to Bar

Goblet Squat: Dumbbell 15/12.5kg

Level 1:

10:00 AMRAP

3-6-9-12... Goblet Squats

4 Shuttle Runs

12 Kipping Knees to Chest

Goblet Squat: Dumbbell 12.5/7.5kg

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories

3 Sets:

10/10 Half Kneeling Paloff Press with Rotation

15 Hollow Rocks

10 Reverse Nordic Curls