02-06/02/26 Lunchtime
- Aaron Marcelino
- Jan 31
- 3 min read
Monday
Warm-Up Flow
General Prep
For Quality:
1:00 Row / Bike
:20/:20 Side Plank
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold
Machine Primer
5:00 EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 13/10 Calorie Echo Bike
Minute 3: Rest
Minute 1: 15/12 Calorie Row
Minute 2: 15/11 Calorie Echo Bike
Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.
Conditioning
"Balanced Budget"
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 20/16 Calorie Row
Station 2: 20/14 Calorie Echo Bike
Score = Sum Total Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: ~1:00 work / ~1:00 rest each interval
Stimulus: Aerobic repeatability with cyclical output balance across different machines
Workout RPE: 8.5/10
Tuesday
Warm-Up Flow
Bodyheat and Mobility
1:30 Cardio Choice
:15 Arm Back Slaps
:30 Down Dog Calf Gas Pedals into Toe Touches
General Prep
For Quality
:30 Jump Rope
10 Alternating Box Step-Ups (Second Round Add Weight)
5 Ring Rows (Modified False Grip)
:10 Ring support hold
:03 Ring Dip Eccentric
:10 Bottom of Dip Hold
Conditioning
"PRVN Skill"
14:00 AMRAP
60 Double Unders/80 Single Unders
30 Dual Dumbbell Step Overs
60 Double Under/80 Single Unders
20 Handstand Push Ups
60 Double Under/80 Single Unders
10 C2B/15 Ring Rows
Dumbbells: 22.5/15kg
Box Height: 24/20in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 360-480 Reps (1.5-2 rounds)
Score: Reps
*There are 240 reps per round
Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand
Workout RPE: 8–8.5/10
Wednesday
Warm-Up Flow
General Prep
2:00 Cardio Choice
-
For Quality
10 Dead-Bugs
10 Bird-Dogs
Strength Conditioning
"The Swanson Protocol"
Every 3:00 x 4 Sets
3 DB Power Clean + 5 DB Push Press
20 Unbroken Wall Balls
DB Complex: Tng Power Cleans + working at 22.5/12.5kg
Wall Balls: 9/6kg, 10/9ft
*unbroken matters more than load
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads
Stimulus: Strength and Muscular Endurance
Workout RPE: 7.5/10
Thursday
Warm-Up Flow
General Prep
For Quality
200m Run
6 Inchworm Push-Ups
:15 Hollow Hold
10 Alternating V-Ups
:15/:15 Suitcase Standing March
Specific Prep and Primer
1-2 Sets as Primer
4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups
10m High Knees
10m Butt Kicks
2 Shuttle Run Sprints
30m Farmers Carry @ working loads
1 Partial Wall Walk + 1 Full Wall Walk
Midline and Muscular Endurance Conditioning
"Lil’ Sebastian Forever"
4 Sets: (20:00 Running Clock)
3:45 AMRAP
:30 GHD Sit-Ups
200m Run
100m Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:00 b/t sets
Score = Total Reps Completed across all sets
Farmers Carry @
Kettlebells: 2 x 32/24kg
Dumbbells: 2 x 32/22.5kg
Wall Walks: 10in From Wall
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set
Total 15+ Reps / Set for 90+ Reps
Time Domain: 30 minutes total (work + rest)
Stimulus: Interval conditioning with grip endurance, midline fatigue, and repeated shoulder loading
Workout RPE: 8/10
Friday
Warm-Up Flow
General Prep
2:00 Cardio Choice
-
For Quality
10 Goblet Squat
Classic Conditioning Triplet
"The Pit"
For Time
10 Rounds
5 Chest to Bar Pull-Ups/10 Ring Rows
2-4-6-8-10-12-14-16-18-20 Alt DB Snatch
5 Burpees
DB: 22.5/12.5kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 10:00-15:00 minutes
Time Cap: 17 minutes
Stimulus: High-skill barbell cycling under fatigue with gymnastics interference
Workout RPE: 9/10
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