25/09/25 Thursday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:00 Row

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Hollow Rocks

8 Alternating V-Ups

12 Air Squats

Primer (1 Round @ 50–60% Effort)

200m Row

6 Toes to Bar (or scaled option)

6 Deadlifts

6 Wall Balls

Conditioning

“9/11 Memorial Workout”

For Time:

Buy-In:

2001m Row

--

Then 9 Rounds of:

11 Toes-to-Bar

11 Deadlifts

11 Wall Balls

Barbell: 50/32 kg

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

Score: Time

Time Domain: 24:00–30:00

Time Cap: 32:00 (Men) / 33:00 (Women)

Stimulus: Chipper Feel / Muscular Endurance / Mental Resilience

RPE: 8/10

Primary Objective: Complete consistent rounds in ~1:30-2:00

Secondary Objective: Manage grip and breathing to sustain unbroken or near-unbroken sets

RX+:

Wall Ball: 12/9kg, 10/9ft

Level 2:

For Time:

Buy-In:

2001m Row

--

Then 9 Rounds of:

11 Alternating Toes-to-Bar

11 Deadlifts @ 50/32 kg

11 Wall Balls 9/6kg, 10/9ft

Level 1:

For Time:

Buy-In:

2001m Bike Erg

--

Then 9 Rounds of:

11 Kipping Knees to Chest

11 Romanian Deadlifts @ 50/32 kg

11 Wall Balls 6/4kg, 10/9ft

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3-4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

1:00 Sorenson Hold

:30/:30 Side Plank