23/10/25 Thursday Workout of the Day

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

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2 Sets

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

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2 Sets: For Quality

8 Bradform Press with Lockout

4 No Jump Burpees

4 Jump Pull-Ups with Controlled eccentric

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-60%

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Then load to a good starting weight at around 60% on the bar

Benchmark Testing

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-Max Unbroken Strict Pull-Ups

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 20kg

*Must reach full hip extension on Weight Plate

Score:

Part A) Load

Part B) Reps

Part C) Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal:

- Push Press: Find a true 3RM at 95%+ of your 1RM

- Pull-Ups: Complete 5+ unbroken strict pull-ups

- Burpees: Complete the 50 Burpees in under 4:00 .

Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.

RPE: 9/10

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.

Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes

RX+:

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-Max Unbroken Strict Pull-Ups 20/15kg, Weight Vest

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 20kg

*Must reach full hip extension on Weight Plate

Level 2:

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-1:00 AMRAP Strict Pull-Ups

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 20kg

*Must reach full hip extension on Weight Plate

Level 1:

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-1:00 AMRAP Banded Strict Pull-Ups

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

35 Burpees

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

For Quality

3 Sets:

10-12 Barbell Z-Press

10-12 Ring Rows

Load: Choice