30/01/25 Thursday Workout of the Day

Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

8 Barbell Bradford Press with Lockout

10 Alternating Box Step-Ups

10 Hollow Rocks

10 V-Ups

10 second Hollow Hold

“Feel The Fire” 

40:00 EMOM

minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups

minute 5: Rest

Barbell Load: 35/25kg

Dumbbell Load: 22.5/15kg

Box Height: 24/20''

Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: ~6/10

Effort should feel  controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

Rx+:

40:00 EMOM

minute 1: 16/12 Calorie Echo, 20/16 Calorie Bike Erg, 18/14 Cal Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups

minute 5: Rest

Barbell Load: 43/30kg

Dumbbell Load: 32/24kg

Box Height: 24/20''

Level 2:

40:00 EMOM

minute 1: 12/9 Calorie Echo, 14/11 Calorie Bike Erg, 13/10 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 10 Single Dumbbell Step-Overs

minute 4: 15 GHD Sit-Ups

minute 5: Rest

Barbell Load: 34/25kg

Dumbbell Load: 15/12kg

Box Height: 24/20''

Level 1:

40:00 EMOM

minute 1: 10/7 Calorie Echo, 12/9 Calorie Bike Erg, 11/8 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Alternating Box Step-Ups

minute 4: 20 Abmat Sit-Ups

minute 5: Rest

Barbell Load: 20/15kg

Box Height: 24/20''

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

5 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold