01-05/09/25 Lunchtime
- Aaron Marcelino
- Aug 30
- 3 min read
Monday
Warm-Up
For Quality:
1:00 Row or Bike
7.5m Crawling Lunge
:15 Dead Hang + :15 Active Hang
5/5 Single Arm Upright Rows
5/5 Single Arm Strict Press
Secondary Warm–Up
Second Warm-Up: Specific
9/7 Calorie Echo Bike
5 Devils Press @ Warm-Up Loads
Rest 30 seconds
9/7 Calorie Row
7 Line Facing Burpees
Rest 60 seconds
9/7 Calorie Echo Bike
5 Devils Press @ Workout loads
Rest 30 seconds
9/7 Calorie Row
7 Line Facing Burpees
Workout of the Day
“Into the Fire”
Every 3:00 x 4 Sets, Alternating Stations
Station 1:
15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg
10 Devil’s Press
Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: 15/12.5kg
Tuesday
Warm-Up
Mobility Prep and Activation
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
Warm-Up EMOM
6:00 EMOM
Minute 1: Cardio Choice
Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
Minute 3: 8 Goblet Squats
Workout of the Day
“Hulking Out”
18:00 EMOM (6 Sets)
Minute 1: 12 Goblet Squuat 24/16kg
Minute 2: 15 KB Swing 24/16kg
Minute 3: 12/10 Cal Bike
Wednesday
Warm-Up Flow
General Warm-Up
For Quality
200m Run
10 V-Ups
:10 Hollow Hold
10/10 Single Leg Glute Bridges
Workout of the Day
“Running Through the Middle”
5 Sets for Time
200m Run
10 Toes to Bar
200m Run
2/1 Rope Climb
Rest: 1:00 between sets
Stimulus and Objectives:
Time Cap: 20:00
Goal: 2:30–3:30 per set | 25:00–30:00 total working time
Score: Total Running Time (excluding rest)
RPE: 7.5–8/10
Stimulus: Aerobic Stamina + Midline Interference
Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.
Secondary Objective: Maintain even splits across all 8 sets with minimal drop-off in effort or execution.
Thursday
Warm-Up Flow
General Prep
2:00 Cardio Choice
-
For Quality:
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
2 Wall Walks + 10 sec Wall Facing Handstand Hold
:30 Jump Rope
Secondary Warm-Up / Workout Primer
For Quality:
5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups
3 Snatch @ Working Loads
15 Double Unders or 25 Single Unders
Workout of the Day
“Salt Burn”
10:00 AMRAP
5 Strict Handstand Push-Ups
5 DB Snatch
25 Double Unders/50 Single Unders
DB: 22.5/12.5kg
Stimulus and Objectives:Goal: 5–7+ rounds
Score: Rounds + Reps
RPE: 8/10
Stimulus: Barbell Cycling and Upper Body Interference
Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.
Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.
Friday
Warm-Up Flow
Activation and Mobility
20/20 X-Banded Side Steps
General Prep
For Quality:
30 Plate Hops
10/8 Push-Ups
10 Cossack Squats (No Weight)
10 Wallball Press, Moderate
*Full range of motion with good lockout on presses
Specific Prep
--
Then Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press
Workout of the Day
“Tauros”
For Time:
4 Sets:
24 Wall Balls
18 Hops Over DB
12 Dual Dumbbell Bench Press
Rest: 1:00 between sets
Wall Ball: 9/6kg to 10/9ft
Dumbbells: 2 x 22.5/15kg
Stimulus and Objectives:
Time Cap: 20:00
Goal: 2:30–3:30 per set | Sub-18:00 total working time
Score: Total Time (including rest)
RPE: 7.5/10
Stimulus: Lower Body Density and Interference + Upper Body Press
Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.
Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.
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