26/03/25 Wednesday Workout of the Day

Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Cardio (Bike or Row)

10 Alternating Box Step-Ups

:30 second Tall Plank Bird-Dog

:30 second Feet Elevated Glute March

Specific Prep and Touches (8-10 minutes)

• Touch on Row Technique, working on smooth return, chain path, then driving through the legs and utilizing the body. 

  • Practice 1:00 

• Practice Box Jump Over Efficiency: Stay low and close to the box and learn to turn and go. Keep things aerobic. 

  • Hit 6-8 Reps

• Work on step-over cadence and where to hold the dumbbell. 

  • Hit 6-8 Reps 

Primer (2 minutes)

20 sec Row or Bike

10 sec Transition 

20 sec Box Jump Overs 

10 sec Transition 

20 sec Bike or Row

10 sec Transition 

20 sec Dumbbell Box Step-Overs

"Big Rig"

2 Rounds For Time:

50/40 Calorie Row

50 Box Jump Overs

50/36 Calorie Echo

50 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 22.5/15kg

Score = Time

Goal: 20-30 min

Time Cap: 35min

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.

Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.

Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.

Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.

RPE: 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.

Rx+:

2 Rounds For Time:

55/44 Calorie Row

55 Box Jump Overs

55/40 Calorie Echo

55 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 22.5/15kg

Level 2:

2 Rounds For Time:

40/32 Calorie Row

40 Box Jump Overs

40/28 Calorie Echo

40 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 15/12kg

Level 1:

2 Rounds For Time:

40/32 Calorie Row

40 Lateral Plate Hop Overs

40/28 Calorie Echo

40 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 12/7kg

Weight Plate 3inch

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

Optional Accessories

For Quality:

4 Sets

18 Seated Leg Extensions, Heavy

6/6 Lateral Lunges, Heavy

Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.