02/01/25 Thursday Workout of the Day
- Aaron Marcelino
- Dec 28, 2024
- 1 min read
Warm-Up
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets/200m Run
8 Ring V-Outs/ Burpee
8 Ring Rows/16 Mountain Climbers
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
"Bowser Castle"
40:00 EMOM
minute 1: 13/10 Calorie Echo
minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: 22.5/15kg
Stimulus: Muscular Endurance / Volume
RPE: 7/10
"Bowser Castle" (no equipment)
40:00 EMOM
minute 1: 100m Run
minute 2: 20 Alt V Sit-Ups
minute 3: 20 Squat
minute 4: 20 Push-Ups
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed

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