01 & 03/04/25 Legends
- Aaron Marcelino
- Mar 29
- 2 min read
Tuesday
General Warm-Up
3 Sets: for Quality
:15 Hollow Hold
20 Alternating V-Ups
:30 second Wall Support Handstand Hold/Pike Hold
10 Ring Rows
8 Kipping Knee Raises / Leg Raises
Gymnastics Skills
15 minute Pull Ups/Ring Rows
Workout Primer
2 Rounds
5-8 Leg Raises
1 Wall Walk/3 Pike Push ups
"A Working Man"
4 Rounds for Time
25 Leg Raises
3 Wall Walks/5 pike Push ups
Score = Time
Goal Time Domain: 7-11 minutes Time Cap: 15 minutes
Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30
Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00
Stimulus: Gymnastics Density / High Skill WOD
RPE: 8/10
- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Core / Bodybuilding Finisher
3 Sets: For Quality and Volume
- Big Unbroken Set Inverted Rows
12-15 Dual Dumbbell Bicep Curls
Rest 30 seconds
- Big Unbroken Set Push-Ups
12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups
*For those strong at push-ups add a deficit or load on your back
This can also be done with a weight vest
Mobility
1-2 Sets
1:00/1:00 Banded Lat Stretch
1:00 Seated Chest Stretch
Foam Roll Lats / Upper Back
Thursday
Warm-Up (8-10 minutes)
400m Run
:20/:20 Samson Stretch
–
2 Sets: For Quality
6 No Jump Burpees
Gymnastics Skill Work
10 minutes on Rope Climb Progression
"The Transporter"
20 minute AMRAP
150m Run
2 Rope Pull to Stands
4-8-12 Burpee Jumping Pull-Ups
300m Run
2 Rope Pull to Stands
16-20-Max Burpee Jumping Pull-Ups
Flow:
150m Run + 1 Rope Climb + 5 Burpee Pull-Ups 150m Run + 1 Rope Climb + 10 Burpee Pull-Ups 150m Run + 1 Rope Climb + 15 Burpee Pull-Ups 300m Run + 2 Rope Climbs + 20 Burpee Pull-Ups 300m Run + 2 Rope Climbs + 25 Burpee Pull-Ups + 300m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time
Score = Rounds + Reps
Goal: Get into the Max Rep Round of Burpee Pull-Ups(5 Rounds + 2 Rope Climbs + 1+ Burpee Pull-Ups)
Primary Objective: Complete 5 Rounds of the workout
Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.
Stimulus: Aerobic
RPE: 7/10
This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.
Strength Finisher
5 Sets
:30 second on / :30 second off
Max Renegade Rows
Load: 22.5/15kg
Mobility
:30 second Puppy Dog Pose
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch

Comments