Workout of the Day Tuesday Sept 19th 2023


A.) Every 4min. x 4 Rounds:
15/12 Cal Row or 12/8 Cal Bike or 200m Run
50 Double Unders
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.
B.) 15min. to finish…
80 Plate Sit-Ups (35/25lb.)
100 Alt. DB or KB Lunges (45/35s)
120 Wall Balls (20/14lb.)
*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?
Accessory Work:

Pick 1 or 2 movements below:

1.) 3 sets of Banded Standing Abductions (Demo)
10-15 reps per side. Rest 60seconds between sets.

2.) 3 sets of Banded Seated Abductions (Demo)
60sec. of max reps. 60sec. rest. Repeat For 3 Total Sets.

3.) 3 sets of DB Donkey Kicks (Demo)
10-15 reps per side. Rest 60seconds between sets.

4.) 3 sets of Standing Barbell Calf Raises (Demo)
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets

Booty Crew:

20 min to complete 3-4 Hip Thrust Drop Sets

8-10 Super Heavy
10-15 Heavy
15+ Moderate for max reps

*One person works on the Hip Thrust and the other Person strips their weight immediately after they set it down. Don’t switch until the first person completes all 3 weights.

B.) 20 min to finish: *Start wherever you want this isn’t really finish-able so do your fav’s first
100 Barbell Lunges
90 Reverse Sit Ups (or ball leg lifts)
80 Banded Glute Kick Backs
70 Tap Crunches
60e Side Lying Plate Abductions
50e DB Defecit RDLs

Full Body Aesthetics:

Incline Barbell Bench Press
Incline Barbell Bench Press

Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM

*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

Landmine Curtsy Lunges (3 x 15 )
Landmine Curtsy Lunges
  • *15 reps on each leg
  • Rest 90sec. between sets
  • RPE: 8
Barbell Row (Pronated Grip) (3 x 8 )
Barbell Row (Pronated Grip)
  • Rest 90sec. between sets
  • RPE: 8
  • *Use straps if possible
L-Sit DB Press  (3 x 8 )
L-Sit DB Press
  • Rest 90sec. between sets
  • RPE: 8
Alternating DB Curls  (3 x 10 )
Alternating DB Curls
  • Rest 90sec. between sets
  • RPE: 9
Single DB Skull Crushers (with pause) (3 x 10 )
Single DB Skull Crushers (with pause)
  • Rest 90sec. between sets
  • RPE: 8
Seated DB Calf Raises
Seated DB Calf Raises

6 Rounds:
30sec. of Seated DB Calf Raises
30sec. of REST
*Use a weight that feels like failure on the last 1-2 reps each round.


ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.

Recommended Warm-Up Routine:
1.) Spend 5min. on any kind of low impact cardio (stair climber, rower, bike, etc.)
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day. (optional)
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How to read “RPE”

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Categories: WOD