29/04/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep: (6-8 min)

400m Run

– 

2 Sets: 

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

Specific Prep: (10-12 min)

8 Bar Kip Swings 

8 Strict Knee Raises 

4 Barbell Strict Press 

4 Barbell Push Press

4 Barbell Push Jerk

– 

• Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar 

• Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads. 

– 

200m Run 

8 Toe to Bar 

5 Shoulder to Overhead at Working Loads

– 

Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.

Strength

Strict Press

Every 2:00 x 5 Sets

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 85%

Set 5: 1 Rep @ 90%+

Workout of the Day

"The Jedi Trials"

For Time

Every 5:00 x 4 Sets

400m Run

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 70/48kg

Score: Slowest Round

Goal: 3:30-4:00 / Round

Stimulus: Lactate threshold, aerobic power, and midline stamina

RPE: 8.5/10

Focus: Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

RX+: 

For Time

Every 5:00 x 4 Sets

400m Run

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 84/57kg

Level 2:

For Time

Every 5:00 x 4 Sets

400m Run

15 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 61/43kg

Level 1:

For Time

Every 5:00 x 4 Sets

300m Run

15 Kipping Knees to Chest

12 Shoulder to Overhead

Barbell Load: 34/25kg

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

:30/:30 Paloff Press Hold

1:00 Weighted Plank