14d • Fitness
Workout of the day! Reflecting recovery levels.
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UPPER BODY WOD: Antagonistic Supersets + Post-Workout Breathing (Non-Negotiable)
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RED DAY: Low Recovery
Intent: Restore. Get blood flowing, move with intention, and downshift hard post-workout.
🏋️♂️ Workout (Joint Health + Mobility Focus)
Super Set A
- Band Pull-Aparts – 3x15
- Wall Push-Ups (3-1-3 Tempo) – 3x10
Super Set B
- Scapular Wall Slides – 3x12
- Dead Hangs – 3x30 sec
Super Set C
- Banded External Rotations – 3x15
- Cobra Pose + Diaphragmatic Breathing – 3x5 breaths
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Post-Workout Breathing – 15 Minutes (Deep Parasympathetic Reset)
- 5 minutes: Extended Exhale Breathing(Inhale 4, Exhale 8 – nasal only)
- 5 minutes: Box Breathing (4-4-4-4)(Smooth nasal rhythm, lying down or seated)
- 5 minutes: Legs-Elevated 6-2-8 Breathing(Feet on wall or chair, one hand on belly, one on chest)
⚠️
YELLOW DAY: Moderate Recovery
Intent: Maintain strength and movement quality. Train smart, not hard.
🏋️♂️ Workout (Strength Maintenance)
Super Set A
- Incline DB Press – 3x8-10
- Chest-Supported DB Rows – 3x8-10
Super Set B
- EZ Bar Curls – 3x10
- Overhead DB Triceps Extensions – 3x10
Super Set C
- Pike Shoulder Taps – 3x20
- Prone T Raises – 3x12
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Post-Workout Breathing – 12 Minutes (Downshift + Repair)
- 6 minutes: Nasal 6-2-8 Breathing(Slow and steady, lying down with eyes closed)
- 6 minutes: 4-7-8 Method(Inhale 4, hold 7, exhale 8 – keep it smooth, no forcing)
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GREEN DAY: High Recovery
Intent: Push performance with precision. Then recover like a pro.
🏋️♂️ Workout (Strength & Performance)
Super Set A
- Weighted Pull-Ups (or Bodyweight) – 4x6-10
- Barbell Bench Press – 4x6-10
Super Set B
- Dips – 4x10-12
- Barbell Curls – 4x10-12
Super Set C
- Arnold Press – 4x10
- Face Pulls – 4x15
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Post-Workout Breathing – 9 Minutes (Quick Recovery Drop)
- 3 minutes: Tactical Breathing(Inhale 4, exhale 4 – standing or walking, keep nasal)
- 6 minutes: 5-5-7 Breathing (Downshift)(Inhale 5, hold 5, exhale 7 – lying down, relaxed posture)
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Workout of the day! Reflecting recovery levels.
skool.com/beyondthejob
A brotherhood for first responders who want change now—to sleep deeper, stress less, burn fat, and thrive tomorrow. Outlive the job, together.
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