27/11/25 Thursday Workout of the Day

Warm-Up Flow

400m Group Run

-

1:00 Row or Bike

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

-

Build to Working Loads on Farmers Carry, then get into the workout

Mixed Mono Focused Conditioning

“No Sleep Till Brooklyn”

3 Rounds for Time:

500m Row

30m Farmers Carry

400m Run

30/22 Calorie Echo

30m Farmers Carry

400m Run

Farmers Carry: 2 x 32/24kg Kettlebells or 2 x 32/22.5kg Dumbbells

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 30:00-35:00

Time Cap: 40:00

Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.

RPE: 7-8/10

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.

Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.

Level 2:

3 Rounds for Time:

450/400m Row

30m Farmers Carry

400m Run

25/18 Calorie Echo

30m Farmers Carry

400m Run

Farmers Carry: 2 x 24/16kg Kettlebells or 2 x 22.5/15kg Dumbbells

Level 1:

3 Rounds for Time:

400/350m Row

30m Farmers Carry

400m Run

20/14 Calorie Echo

30m Farmers Carry

400m Run

Farmers Carry: 2 x 20/12kg Kettlebells or 2 x 20/14kg Dumbbells

Big Class

Every 6:00 x 6 Sets: Alternating Stations (3 @ Each Station)

Station 1:

500m Row

30m Farmers Carry

400m Run

Station 2:

30/22 Calorie Echo

30m Farmers Carry

400m Run

Farmers Carry: 2 x 32/24kg Kettlebells or 2 x 32/22.5kg Dumbbells

Start athletes at different stations and some start on run and some start on the machines

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

Optional Accessories

Lower Leg / Ankle + Grip

For Quality

3 Sets

10-12 Seated Barbell Calf Raises

12-15 Wall Anterior Tibialis Raises

- Max Effort Dead-Hang