27/05/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep:

2 Sets: For Quality

1:00 Row

12 Alternating Box Step-Ups

10/10 Single Kettlebell Staggered Stand RDL

:15 Hollow Hold

20 Glute Bridges

Specific Prep:

10 Barbell Romanian Deadlift

5 Box Jumps

10 Deadlifts

3 Box Jumps to Higher Box

--

Then Build to Working Weights and Height

Strength + Plyometric

Every 90 seconds x 10 Sets

3 Deadlifts @ 60-70%

+

3-5 Box Jumps

Workout of the Day

"Hard Knock Life"

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 22.5/15kg

Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE: 7/10

Primary Objective: Complete each set in under 3:15

Secondary Objective: Unbroken Kettlebell Swings

RX+: 

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 American Kettlebell Swings

20 GHD Sit-Ups

Kettelbell: 22.5/15kg

Level 2:

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 22.5/15kg

Level 1:

For Time:

Every 4:00 minutes x 3 Sets

250/200m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 16/8kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality

10/10 Single Leg Glute Bridge Medball Squeeze

5 Hamstring Walkouts

:20/:20 Kettlebell Side Plank