Workout of the Day

TEST DAY

MOVEMENT + STABILITY ASSESSMENTS

Complete all three assessments:

1. Single-Leg Balance / Box Squat
   Max controlled reps on each leg
2. Reverse Hyperextension Hold
   Max quality hold
3. Barbell Overhead Hold
   30% of Shoulder Press 1RM
   Max quality hold up to 1:00

STRENGTH TESTS

Build to a quality:

Shoulder Press – 1RM
Back Squat – 3RM
Deadlift – 5RM

ENDURANCE TEST

TBD – Weather Permitting

Work to approximately RPE 8. Prioritize quality movement—no forced misses or ugly reps.

Record all results and identify your goals for the upcoming program.

Primer week

3×6 Bench Press @ 60-65%

3 rounds

• 8 Single-Leg RDL / side
• 10 Ring Rows (pause at top/ring touches chest)
• 10 superman (pause at top)
• :60 sandbag hold

15-min amrap

• 10 pull ups
• 20 push ups
• 30 sit ups

Tomorrow is our TEST DAY.  If you miss it, schedule time with Dr. Capuno for movement tests.  Strength tests cam be completed anytime next week at your own pace

Primer week

for time (35-min)

3 rounds

• 200m run
• 20 sandbag step ups
• 20 cal row

2 rounds

• 400m run
• 40 wall ball

1 round

• 800m run
• 40 cal row

Primer Week

*challenge yourself by improving position.  remember our TEST DAY is Saturday.

• 3×5 behind neck press (3 second pause at top) + 5 OHS — light
• 3×3 pause back squat @ 6/10 rpe (5 hold at bottom of each rep)
• 3×3 strict press @ 6/10 rpe (:5 OH hold each rep)

2 sets

• :45 OH Plate Hold
• 20 russian twist w/plate
• 15 overhead lateral raise
• 100ft overhead kb carry

3 rounds : every 6 – min

1. 400m run + 20 cal row  + 20 box jumps overs
2. 20 cal ski + 20 db step ups + 200m run

deload week 2 day 3

4 rounds

• 20 cal bike
• 20 db hang snatch (50/35)
• 200m run
• 20 burpee broad jump
• 200m run

deload week 2 day 3

• 3×8 Deadlift @ 5/10 rpe
  •  pause at top – every rep
• 6 sets : every : 90 @ 50%
  • 1 Clean Pull
  • 1 Hang Clean
  • 1 Front Squat

3 rounds (18-min)

• 21 cal row
• 15 wall ball
• 9 hang power clean (135/95)