02-06/03/26 Lunchtime
- Aaron Marcelino
- Feb 28
- 3 min read
Monday
Warm-Up Flow
General Prep
2:00 Cardio Choice
--
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Trunk Rotations
Specific Prep
6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)
3/3 Single Arm Devils Press @ Warm-Up Loads
3 Shuttle Runs, Practice Rhythm and Turnaround
-
5 GHD Sit-Ups
3/3 Single Arm Devils Press @ Working Loads
3 Shuttle Runs at Goal Pace
Conditioning
"Stride and Rhythm"
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
- Rest 1:00 b/t sets -
Dumbbells: 1 x 22.5/15kg
Shuttle Run: 7.5/7.5m
Score: Rounds & Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 1:45-2:15/ Set
Stimulus: Midline / Muscular Endurance
RPE: 7/10
Tuesday
Warm-Up Flow
General Warm-Up
For Quality:
:30-:45 Jump Rope
:30 Down Dog Calf Gas Pedals
:15 Dead-Hang + :15 Active Hang
Specific Warm-Up:
15 Double Unders or 30 Single Unders
5 Medball Squats + 5 Medball Presses + 5 Wall Balls
10 Bar Kip Swings
10 Ring Rows
-
15 Double Unders or 30 Single Unders
10 Wall Balls
5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups
5 Push-Ups
Conditioning
"Injection"
For Time:
80 Double Unders/140 Single Unders
60 Wall Balls
40 Pull-Ups/Ring Rows
80 Double Unders/140 Single Unders
50 Wall Balls
30 Chest-to-Bar Pull-Ups/Ring Rows
80 Double Unders/140 Single Unders
40 Wall Balls
20 Bar Muscle-Ups/Ring Rows
Wallball: 9/6kg to 10/9ft
Score: Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 14:00-20:00
Time Cap: 20:00
RPE: 9/10
Wednesday
Warm-Up Flow
General Prep
For Quality
1:00 Echo
8 Inchworm Push-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Strict Press
:10/:10 Single Arm Overhead Hold
Conditioning
"True Gallop"
For Time:
Every 4:00 x 4 Sets
20/15 Calorie Row
20/15 Calorie Echo Bike
Score = Average Time / Set
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 2:00–3:00 / set
RPE: 8.5/10
Thursday
Warm-Up Flow
General Prep
For Quality
200m Run or 1:00 Cardio Choice
:15/:15 Samson Stretch
10 Alternating Box Step-Ups
10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings
Specific Prep and Loading
:15 Wall Lean March + :15 Wall Lean Sprint
8 Kettlebell Swings + 8 Russian Kettlebell Swings
3 Burpee Box Jump Overs
-
150m Run
10 American Kettlebell Swings
4 Burpee Box Jump Overs
Conditioning
"Open Range"
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 24/16kg
Box Height: 24/20in
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 10:00 - 13:00
Time Cap: 15:00
RPE: 8.5/10
Friday
Warm-Up Flow
General Prep
2 Sets: For Quality
:15/:15 Inverted Hamstring Stretch
5/5 Pendulum Lunges
10 Alt V-Ups
:20 Hollow Hold
Specific Prep
4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads
4-6 Ice Skater Hops *Start Slow then Work to Rebounding
4 Ring Fall Outs (Move Smooth, Straight Arms, Controlled Tempo)
Primer for Workout
8 Bar Kip Swings
4 Strict Knee Raises
10 Dual Dumbbell Front Rack Walking Lunges
1 Wall Walks + :15 Nose to Wall Handstand Hold
-
4-6 Toes to Bar / Toes to Target / Alt Toes to Bar / Knee Raises
4.5/4.5m Dual Dumbbell Front Rack Walking Lunge
1 Partial Wall Walk + 1 Full Wall Walk
Conditioning
"Hold The Line"
12:00 AMRAP
12 Toes to Bar
15m Dual Dumbbell Front Rack Walking Lunges
3 Wall Walks
Dumbbells: 2 x 22.5/15kg
Wall Walks: 10in From Wall
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 4–6+ rounds
RPE: 8–8.5/10
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