TODAY'S
WORKOUT

Scheme: 1 round through with smooth transitions.

Instructions: Move steadily and use the warm-up to wake up hips, trunk and shoulders rather than chasing fatigue. Keep each rep tidy and controlled.

Approx. 19 minutes.

Format: straight-sets.

Scheme: 3 rounds of the first 4 exercises, then 2 rounds of the last exercise. Rest 30-45s between exercises and 60s between rounds..

Instructions: Use a load that lets every rep stay crisp at about RPE 7. On the deadlift and lunge, own the lowering phase; on the pull and core work, avoid rushing the finish position.

For the main section, do 2 rounds of the first 4 exercises instead of 3, and keep the last exercise at 1 round of 10 reps. In the finisher, complete 4 total work intervals instead of 5. Skip the optional challenge unless you can keep every block at RPE 7 or below.

Option 1: Use a slightly heavier load on the deadlift and curtsy lunge while keeping all reps clean.

Option 2: Add a 2-second squeeze at the top of every W-pull rep.

Option 3: In the challenge, carry out both rounds without extra rest beyond the written 20 seconds.

Approx. 5 minutes.

Format: flow.

Scheme: 40s work / 20s transition, alternating exercises for 5 rounds total.

Instructions: This is smooth, not frantic. Keep the breathing even and let the movement quality stay high right to the end.

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

Time Cap: 8 minutes.

Format: AMRAP

Instructions: This is an optional challenging tier to take this workout up a notch. Do not do this if this is a bodyweight only recovery day. This is intended a flow-focused AMRAP. - flow from one move to the other.

Scheme: One relaxed pass through.

Instructions: Let the heart rate come down and soften any tension through hips and back. Slow nasal breathing works well here.