30/01/26 Friday Workout of the Day

Warm-Up Flow

General Prep

1:30 Cardio Choice

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2 Sets: For Quality

10 Down Dog Alternating Toe Touches

:20 Extended Plank Reverse Bridge

5 Up Dog to Down Dog Pike Push-Up

5/5 Kettlebell Windmill

5/5 Single Kettlebell Front Rack Reverse Lunge

Specific Prep

2 Sets

5 Barbell Push Press

5/5 Single Arm Overhead Reverse Lunges

10 Abmat Sit-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

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Barbell Specific Loading before starting strength piece

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 65%

Strength

Push Press

Every 2:30 x 4 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 80%

Set 4: 3+ Reps @ 85%

% of 1RM Push Press

Movement Specifics Prior to Workout

Wall Facing Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Move to Further Away from the Wall

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges

Conditioning

“Vertical Integration”

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

7.5/7.5m Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 24/16kg or 22.5/15kg

Score = Total Reps

*Every 1.5m = 1 Rep

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 20-30 Abmat Sit-ups / set

Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort

RPE: 8/10

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds

Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 7.5m Segments of the Overhead Walking Lunges

RX+:

6 Sets

2:00 AMRAP

7 Deficit Wall Facing Handstand Push-Ups

7.5/7.5m Single Arm Overhead Walking Lunges

- Max GHD Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Deficit: 3/1.5in

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 24/16kg or 22.5/15kg

Level 2:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

7.5/7.5m Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 20/12kg or 17.5/12kg

Level 1:

6 Sets

2:00 AMRAP

5 Box Pike Handstand Push-Ups

7.5/7.5m Single Arm Suitcase Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunges:

Choice of KB or DB: 16/8kg or 15/12kg

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

Optional Accessories

3-4 Sets

7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)

7/7 Single Arm Kettlebell Z-Press

:15/:15 Single Arm Ring Plank