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24/09/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:00 Bike


2 Sets: For Quality

9/7 Calorie Echo Bike


Specific Bench Press Prep

5 Empty Barbell Bench Press

5 Reps @ 40-50%

3 Reps @ 50-60%

3 reps @ 60-70% 

3 Reps @ 75-80% 

-

Then put working weights on the bar


Strength

Bench Press

Every 3:00 x 4 Sets

5 Reps @ 80% of 1RM


Conditioning

“Go, Dog. Go!”


For Calories:

5 Sets

1:00 AMRAP

10 Burpees

- Max Calorie Bike

1:00 Rest


Score: Total Calories

Goal: 50/40+ Calories


Stimulus: Sprint Intervals / Burpee Speed / Max Calorie Output


RPE: 9/10


Primary Objective: Complete burpees in under :30 to leave :30-:35 on the bike

Secondary Objective: Hold consistent calorie output across all 5 sets


RX+:

For Calories:

5 Sets

1:00 AMRAP

12 Burpees

- Max Calorie Bike

1:00 Rest


Level 2:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

- Max Calorie Bike

1:00 Rest


Level 1:

For Calories:

5 Sets

1:00 AMRAP

- Max Calorie Bike

1:00 Rest


Big Class:

For Calories:

5 Sets

:30 Max Burpees

:15 Rest

:30 Max Calorie Echo Bike

1:15 Rest


Start athletes on 30 second delays and have 3-4 groups run through it.


Mobility

PRVN Mobility #1


Optional Accessories

3-4 Sets


Choice on Loads


 
 
 

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