June 3, 2026
Own Your Choices
Every rep, every WOD, every decision you make outside the gym—it's all a choice.
Own Your Choices
No man is free who is not master of himself.
— Epictetus, Discourses 4.1.1
Every rep, every WOD, every decision you make outside the gym—it's all a choice. You decide to push harder, to scale back, to show up, or to skip. These aren't external forces acting upon you; they are internal commitments, or lack thereof, that shape your progress and character.
True freedom isn't about doing whatever you want; it's about doing what you know is right, even when it's hard. It's about mastering your impulses and aligning your actions with your values. So, take ownership of every decision you make today.
Today's challenge: Before your next set or task, consciously decide your intention for it, then hold yourself accountable to that choice.
Workout of the Day
Warm Up
@5:00 GENERAL WARMUP -200m Run -1:00 Rig Supported Bottom Squat Hold -1:00/side Banded Lat Stretch
2 Rounds: -30s Dead Hang -30s Spanish Squats
@12:00 SPECIFIC WARMUP 2 Rounds: -20s Air Squats / Cyclist Squats -1:00 Kip Swings / Kip Pu's
@15:00 -Empty Bar Front Squats / Build *2 sets 100m run while building
@23:00 POLOQUIN QUADS
@43:00 GREASE & GRIME
POLOQUIN QUADS
Score: Load
Every 4:30 x 3 sets: -6 Front Squats @ 20X0 @ 70%*
-straight into- -12 DB Goblet Cyclist Squats @ workout weight -straight into- -25 Banded Spanish squats (purple/small black)
*Record
NO PAUSES/BREAKS. Control the eccentric for 6-12 then pump it out for 25. Spanish squats don't need to go to full hip extension, looking for unbroken burn, step forward to make it easier rather than stopping.
The Poliquin 6-12-25 method is a brutal "shock" tri-set routine designed to trigger massive muscle growth and fat loss by hitting three different muscle fiber types. It pairs a heavy compound lift (6 reps) with a moderate accessory movement (12 reps) and a high-rep isolation burnout (25 reps).
GREASE & GRIME
Score: Time
3 RFT: -400m Run -30 Single DB Shoulder to Overhead -20 Chest to Bar
L1= 300m, 35/25, 12 Jumping Chest to Bar L2= 50/35, 15 Chest to Bar L3= 70/50