25/08/25 Monday Workout of the Day

Warm-Up

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

2 Sets x :15 Passive Hang + :15 Active Hang

General Movement Prep

3 Sets: For Quality

8/8 Single Leg Romaning Deadlift

8/8 Single Arm Kettlebell Front Rack Squat

6/6 Goblet Lateral Lunges

6/6 Single Arm Rotational Ring Rows

3 Jumping Pull-Ups w/Eccentric (2-3 sec)

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Strength

Back Squat

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 70%

% of 1RM Back Squat

Workout of the Day

"Big Daddy Strength"

10:00 AMRAP

5/4 Strict Pull-Ups

15m Single Kettlebell Front Rack Walking Lunge

5/4 Strict Pull-Ups

20 Wall Balls

Wall Ball: 9/6kg, 10/9ft

Kettlebell: 24/16kg

For the Single Kettlebell Front Rack Walking Lunge, switch hands at the 25ft (7.5m) turnaround to come back to the rig.

Stimulus and Objectives: 

Goal: 4+ Rounds

Primary Objective: Unbroken Lunges and Wall Balls

Secondary Objective: Unbroken Strict Pull-Ups

RPE 6/10

*The goal here today is not to push, but more to build volume and sustainable work here. Focus on keeping the reps clean and as close to unbroken as possible, with just smooth movement between sets.

RX+: 

10:00 AMRAP

5/4 Strict Chest to Bar Pull-Ups

15m Single Kettlebell Front Rack Walking Lunge

5/4 Strict Chest to Bar Pull-Ups

20 Wall Balls

Wall Ball: 12/9kg 10/9ft

Kettlebell: 32/24kg

Level 2:

10:00 AMRAP

4/3 Strict Pull-Ups

15m Single Kettlebell Front Rack Walking Lunge

4/3 Strict Pull-Ups

16 Wall Balls

Wall Ball: 9/6kg, 10/9ft

Kettlebell: 20/12kg

Level 1:

10:00 AMRAP

4/3 Banded Strict Pull-Ups

15m Bodyweight Walking Lunge

4/3 Banded Strict Pull-Ups

12 Wall Balls

Wall Ball: 6/4kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises