29/05/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility

1:00-2:00 Cardio Choice

:30/:30 Samson Stretch

:20/:20 Banded Front Rack Stretch

:30 Alternating Active Pigeon Stretch

General Prep

2 Sets, For Quality

:30 second Echo Bike

12-16 Alternating V-Ups

10 Goblet Cossack Squat

:15 Passive Hang + :15 Active Hang

Specific Barbell Loading

Front Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65%

Strength

Front Squat

Every 2:30 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

Workout of the Day

"All of the Lights"

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 15 Toes to Bar

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 2 x 24/16kg

Goal: 15/11+ Calories / Set

Stimulus: Midline and Quad Stamina

RPE: 8/10

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective: Push the calories on the bike and look to increase on each set.

RX+: 

For Calories:

12:00 EMOM

minute 1: 10 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 20 Toes to Bar

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 2 x 32/24kg

Level 2:

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 10 Toes to Bar

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 2 x 20/12kg

Level 1:

For Calories:

12:00 EMOM

minute 1: 12 Goblet Reverse Lunges

minute 2: 10 Kipping Knees to Chest

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 1x 20/12kg

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

3 Sets: For Quality

10 Reverse Nordic Curls

60m Reverse Sled Drag

:20/:20 Copenhagen Plank