02/01/26 Friday Workout of the Day
- Aaron Marcelino
- Dec 27, 2025
- 2 min read
Warm-Up Flow
General Movement Prep
2 Sets:
20 Line Hops (Lateral / Forward and Back)
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings or 8 Burpee
Specific Prep
2 Sets:
:30 Double Unders or Double Under Practice
6 Russian KBS + 6 American Kettlebell Swings or 6 Burpee
6 Barbell Bradford Press w/Lockout or 6 Pike Push Ups
6 Barbell Push Press or 6 Squat Jumps
Barbell Prep and Primer
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
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Add Loads
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3 Sets Building to 75%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
Alt Primer Option
2 Sets (Turkish Get Ups Practice)
2/2 Hip Single Leg Raises
2/2 Leg Hip Shoot Throughs
2/2 Kneeling to standing
2/2 Standing to Kneeling
Weightlifting
Every 1:30 x 10 Sets
1RM Split Jerk
Starting @ 60-70% and building to a 1RM for the Day
Alt Weightlifting Option
Every 1:30 x 10 Sets
3/3 Turkish Get-Ups
Incorporate a weight if able
Upper Body Interference
“Higher Ground”
10:00 AMRAP
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Double Unders
*Dubs increase by 5 reps each round
(25-30-35-40 …)
Score = Rounds + Reps
Barbell: 155/105lb, 70/48kg
Kettlebell: 53/35lb, 24/16kg
Alt Workout Option
10:00 AMRAP
5 Burpee
10 V Sit Ups
25* Double Unders/Single Unders or Squat Jumps
*Dubs increase by 5 reps each round
(25-30-35-40 …)
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 7+ Rounds
Stimulus: Mixed-modal stamina with shoulder endurance and rising rope volume
RPE: 7.5/10
Primary Objective: Maintain unbroken sets on S2OH and KB swings
Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps
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

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