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27/01/26 Tuesday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

2 Sets For Quality


Specific Loading for Barbell Back Rack Reverse Lunges

3 Sets: Building to Working Loads

4 Reps / Leg

*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.


Specific Prep and Secondary Warm-Up for Strength EMOM

3 Sets: Building to Working Loads and Heights

5 Back Squats @ 50-60-65%

3 Box Jumps

5-7 Dumbbell Bench Press

:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)


Strength

Back Rack Reverse Lunges

Every 3:00 x 3 Sets

8 Reps / Leg


Perform @ the same weight across at 40-45% of 1RM Back Squat

*These will be performed from the Rack


Strength EMOM

“Force Transfer”


Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)

Station 1: *Back Squats + 3 High Box Jumps

Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold


Back Squats

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 80%

Set 4: 3+ Reps @ 85%


Box Height: Choice

Bench Press Load: Choice


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals

Maintain positional integrity through heavy squatting

Consistent power expression on box jumps

Stable upper-body pressing and support strength


Stimulus: Maximal strength exposure paired with elastic power and upper-body stability

RPE: 6-7.5/10


Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown


Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout


Mobility

PRVN Mobility #8

1:00/1:00 Single Leg Forward Fold


Optional Accessories

3-4 Sets

 
 
 

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