Over the Top

Thursday, October 22 · Conditioning

It's Navin. Your Thursday workout is here — a PHA EMOM: 6 rounds, 5 stations, one minute each. Work about 40 seconds, rest the rest of the minute. Every movement starts in the legs and finishes overhead — hence the name.

WARM-UP · 8 MIN

3 min easy bike · finish with 2 × 5-sec bursts

10 band pull-aparts · 10 light KB deadlifts · 8/leg bodyweight reverse lunges

8 push-ups · 10 banded shoulder flexion/extension

MAIN SET · 30 MIN

6 rounds · 5 stations, 1 min each (in order) · work ~40 sec, rest the remainder

Every movement starts in the legs — drive up, finish overhead. On the split squat, press with the arm opposite your front leg.

PRESCRIBED | SCALED

Barbell thruster @ 80% | DB thruster @ 65%

Cable squat to row (both arms) @ 80% | Cable squat to row (both arms) @ 65%

Cable split squat to chest press @ 80% | Cable split squat to chest press @ 65%

Landmine rotational lift @ 75% | Med ball rotational lift @ 65%

DB reverse lunge to 1-arm press @ 80% | DB reverse lunge to 1-arm press @ 65%

COOL-DOWN · 5 MIN

Easy bike 3 min · thread-the-needle + pigeon, 45 sec/side.

Programmed for Refinery Fitness members. Percentages are a guide — scale further to your own skill level and strength. Consult your physician before beginning any exercise program. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Participate at your own risk; stop if you feel pain or dizziness.