29/12/25 Monday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

2 Sets: For Quality

5/5 Worlds Greatest Stretch

5/5 Thoracic Bridges

5 Inchworm Push-Ups

10 Down Dog Toe Touches

5 No Jump Burpees

10 Alternating Box Step-Ups or High Knees

5 Box Jumps or Squat Jumps

Specific

2 Sets:

3 Position Power Snatch (Empty Barbell)

- High Hang + Hang + Low Hang

Alt-

2 Sets:

3 Push Up + 3 Pike Push Up + 3 HSPU

2 Sets

8 Scapular Pull-Ups

8 Ring Rows

4 Burpee Box Jump Overs

Alt-

2 Sets:

5 Burpee

5m/5m Bear Crawl

5 Squat Jumps

Final Set-Up

Set-Up Station for Pull-Up modifications and Get Boxes Set-Up for the Burpee Box Jump Stations. Set Lanes and make sure athletes know the flow of the day before starting the clock and letting athletes start to build loads on the 1RM Power Snatch

Benchmark Testing

Test 1: 0:00-12:00

1RM Power Snatch

12:00 - 15:00

Rest

Test 2: 15:00 - 16:00

Max Unbroken Strict Pull-Ups

Rest 16:00 - 20:00

Test 3: 20:00 - 27:00

For Time:

50 Burpee Box Jump Overs

*7 minute Cap

Box Height: 24/20in

ALT Option

Test 1: 0:00-12:00

EMOM

Odd: 8 HSPU or Pike Push up

Even: 12 Alt Reverse Lunges

12:00 - 15:00

Rest

Test 2: 15:00 - 16:00

Max Unbroken Push-Ups

Rest 16:00 - 20:00

Test 3: 20:00 - 27:00

For Time:

70 Burpee

*7 minute Cap

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 28 minutes total

Three separate benchmark tests

Stimulus:

Test 1: Speed Strength and Coordination

Test 2: Strict Pull-Up / Gymnastics Strength

Test 3: High-Power Output and Capacity Conditioning

RPE: 10/10 Benchmark Testing Day

Primary Objective: 1RM Power Snatch / PR on Unbroken Strict Pull-Ups / Burpee Box Jump Overs in under 6:00

Secondary Objective: Complete each set of 10 Burpee Box Jump Overs on a similar pace

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold