26/11/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets: For Quality

:15/:15 Active Hang + Passive Hang

8 Bradford Press with Lockout

6 Inchworm Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 70%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

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Then put working loads on the bar and start the clock

Weightlifting

Split Jerk Complex

Every 2:00 x 5 Sets

Pause Split Jerk + Split Jerk

1+2 @ 70%+

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk

Primer Before the Strength EMOM

Touch on GHD Technique and Tackle 4-5 Reps

Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps

Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM

Strength EMOM

“Intergalactic”

16:00 EMOM

minute 1: 12/9 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

minute 3: 18 GHD Sit-Ups

minute 4: Rest

Loads: Choice

The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 3 Sets of strength EMOM

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Successful Rounds Completed

Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.

RPE: 7–8/10

Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.

Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.

RX+:

16:00 EMOM

minute 1: 6 Weighted Strict Pull-Ups

minute 2: 12 Dumbbell Bench Press

minute 3: 24 GHD Sit-Ups

minute 4: Rest

Loads: Choice

Goal is to work into heavy sets here on the strict pull-ups and bench press

Level 2:

16:00 EMOM

minute 1: 9/7 Strict Pull-Ups

minute 2: 12 Dumbbell Bench Press

minute 3: 15 GHD Sit-Ups

minute 4: Rest

Loads: Choice

Level 1:

16:00 EMOM

minute 1: 9/7 Banded Strict Pull-Ups

minute 2: 12 Dumbbell Bench Press

minute 3: 18 Abmat Sit-Ups

minute 4: Rest

Loads: Choice

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

Core Balance

For Quality

5 Sets

6/6 Kettlebell Side Bends w/ 3s Negative, Moderate

:30 Supine Chinese Plank, Add Load