24/09/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:00 Bike

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

2 Sets: For Quality

18 Bear Plank Shoulder Taps

12 Glute Bridge Banded Pull-Aparts

12 Deep Lunge Mountain Climbers

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

8 Up-Downs

- 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

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3-4 Sets

10-12 Ring Push-Ups

10-12 Glute Bridge Dumbbell Pull-Overs

Choice on Loads