29/09/25 Monday Workout of the Day

Warm-Up Flow

Body Heat and Mobility

500m Row

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

General Warm-Up

2 Sets: For Quality

6 Tall Muscle Cleans

6 Barbell Good Mornings

6 Quarter Squat Reactive Jumps

6 Box Jumps

Barbell Primer

3-4 Sets:

Clean Lift Off

Clean Pull

2-3 TnG Power Cleans *Focusing on cycling patterns and form

Start with light weight on the barbell and build to starting loads

Weightlifting

Power Cleans

Every 90 sec x 3 Sets

3 TnG Power Cleans @ 70%

Every 90 sec x 3 Sets

2 TnG Power Cleans @ 75-80%

Every 90 seconds x 3 Sets

1 Power Clean  @ 85%+

Conditioning

“Enter Sandman”

For Time:

500/450m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500/450m Row

Barbell: 61/43kg

Box Height: 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 7:00–11:00

Time Cap: 15:00

Score: Time to complete

Stimulus: Posterior Chain / Power Output Chipper

RPE: 9/10

Primary Objective: Complete the entire workout in under 10:00.

Secondary Objective: Finish each set of 15 power cleans in under 1:00.

RX+:

For Time:

500m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500m Row

Barbell: 70/48kg

Level 2:

For Time:

500m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500m Row

Barbell: 52/34kg

Level 1:

For Time:

400/350m Row

15 Hang Power Cleans

30 Box Step Overs

15 Hang Power Cleans

400/350m Row

Barbell: 34/25kg

Big Class Option:

For Time:

1000m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

Barbell: 61/43kg

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3 Sets, For Quality

8/8 Front Rack Bulgarian Split Squat

8 Romanian Deadlifts 3311 Tempo

10/10 Single Leg Hip Extensions