01/04/26 Wednesday Workout of the Day
- Aaron Marcelino
- Mar 28
- 2 min read
Warm-Up Flow
General Prep
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:30 Glute Bridge Hold
-
2 Sets:
10 Banded Pull-Overs
10 Air Squats + 5 Jumping Squats
8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)
Specific Barbell Prep
3 Sets:
3 Bench Press + 3 Supine Medball Chest Pass
Building to working Loads
Strength
Bench Press
Every 3:00 x 5 Sets
Set 1: 8 Bench Press + 5 Supine Medball Chest Passes
Set 2: 7 Bench Press + 5 Supine Medball Chest Passes
Set 3: 6 Bench Press + 5 Supine Medball Chest Passes
Set 4: 5 Bench Press + 5 Supine Medball Chest Passes
Set 5: 4 Bench Press + 5 Supine Medball Chest Passes
Starting @ 60% on Set 1 (8 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).
Specific Primer
5 Hand Release Push-Ups
5 Wall Balls
3 Hand Release Push-Ups
5 Wall Balls
Rest 2:00 then hit the workout
Conditioning
"Faster"
3 Rounds for Time
25/20 Hand-Release Push-Ups
25 Wall Balls
Wall Ball: 9/6kg, 10/9ft
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6-10 minutes
Time Cap: 12 minutes
RPE: 8–8.5/10
Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina
Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don't wait for failure to take a rest.
Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.
RX+:
3 Rounds for Time:
30/25 Hand-Release Push-Ups
30 Wall Balls
Wall Ball: 9/6kg, 10/9ft
Level 2
3 Rounds for Time:
20/15 Hand-Release Push-Ups
20 Wall Balls
Wall Ball: 9/6kg, 10/9ft
Level 1
3 Rounds for Time:
20/15 Elevated Push-Ups
20 Wall Balls
Wall Ball: 4/3kg, 10/9ft target
Mobility
PRVN Mobility #5
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories
Part A)
3 Sets:
Part B)
Accumulate
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