24/03/25 Monday Workout of the Day

Warm-Up: (10-15 minutes)

2 Rounds: For Quality

200m Run

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

10 Scapular Pull-Ups

Deadlift Warm-up sets:

• 5 reps @ ~50%

• 3 reps @ ~60%

Deadlift

Every 4:00 minutes x 3 Sets

Complete 

5 Reps @ 65-70%

3 Reps @ 70-75%

1 Rep @ 75-80%

Rest as needed between 5-3-1 to complete within the 4:00 time frame

Specific Workout Prep (6-8 minutes)

• Running Mechanics:

  • Fast stride drills (high knees, butt kicks)

• Kettlebell Swing Technique:

  • 2-3 sets of 6-8 reps @ workout weight

• Toe-to-Bar Efficiency:

  • Kip mechanics

  • Breaking into manageable sets early

• Perform: 150m Run + 8 American Kettlebell Swings + 4-6 Toe to Bar or Modification for the Day

"Ready on the Spot"

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

- Max Toe to Bar

Kettlebell: 24/16kg

*Note: There is no rest periods between AMRAPs

Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning 

RPE: 7.5/10

Rx+:

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

- Max Toe to Bar

Kettlebell: 32/24kg

Level 2: 

4 Sets

3:00 AMRAP

200m Run

15 American Kettlebell Swing

- Max Toe to Bar

Kettlebell: 24/16kg

Level 1: 

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

- Max Abmat Sit-Ups

Kettlebell: 16/8kg

Mobility

1:00/1:00 Couch Stretch

1:00 Seated Forward Fold

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Pigeon Pose

Optional Accessories

For Quality:

5 Rounds

30 Seconds - Single Leg Hip Thrusts, Right

-:15 rest-

30 Seconds - Single Leg Hip Thrusts, Left

-:15 rest-

45 Seconds - Foam Roller Hamstring Curls

-:45 rest-

Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.