TODAY'S
WORKOUT

Scheme: 2 rounds of 4 moves.

Instructions: Move continuously and keep everything easy. The goal is to open the hips, wake up the shoulders and raise your temperature without rushing.

Time Cap: 20 minutes.

Format: circuit

Scheme: 4 rounds of 6 exercises

Instructions: Work around the circuit at a steady RPE 7 or below. Pick loads that let you move crisply for the prescribed reps, with posture and tempo staying consistent from round 1 to round 4.

For the main circuit, do 3 rounds instead of 4 and shorten the hollow hold to 20 seconds. In the finisher, complete 3 rounds instead of 5. Skip the optional challenge, or do just 2 sets of 6 renegade rows total and 8 floor presses.

Option 1: Use a slightly heavier load on the good mornings and tall-kneeling press while staying at RPE 7.

Option 2: In the main circuit, extend the hollow hold from 30 to 40 seconds each round.

Option 3: For the optional challenge below, do 4 sets instead of 3 with the same reps and crisp form.

Approx. 5 minutes.

Format: flow

Scheme: 5 rounds of 3 moves: 20 seconds each, flowing from one to the next.

Instructions: No racing here. Link the three movements together and keep the transitions soft. Think of this as strength-supported mobility rather than a sprint finish.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Approx. 5 minutes.

Format: straight-sets.

Scheme: 3 straight sets of both exercises, resting 30-40 seconds between movements.

Instructions: Optional extra if you’re feeling strong and still moving well. Keep it clean rather than maximal; the challenge is control under fatigue, not grinding.

Scheme: 1 round of 3 holds.

Instructions: Breathe slowly through the nose where you can, and let each position soften a little more on every exhale.