25/10/25 Saturday Workout of the Day

Warm-Up Flow

General Warm-Up

3 Sets: For Quality

1:00 Row

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Arm Dumbbell High Pull

5/5 Single Arm Dumbbell Strict Press

Specific Prep

2 Sets:

4 Bench Press

6 GHD Sit-Ups/6 AB Mat Sit-Ups

6 Alternating Dumbbell Hang Snatch

6/4 Calorie Row

Building to working loads and range of motion

Team Conditioning

“Boulevard of Broken Dreams”

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups/25 AB Mat Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 61/43kg

Dumbbell: 22.5/15kg

Score: Time

Time Cap: 35:00

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 24:00-30:00

Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.

RPE: 8/10

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.

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