02/08/25 Saturday Workout of the Day

Aaron Marcelino
Jul 26
2 min read

Warm-Up Flow

General Prep

3 Sets: For Quality

10/8 Calorie Row

8/8 Single Arm Upright Row

8/8 Single Arm Strict Press

5 Inchworm Push-Ups

5 No Jump Burpees

Specific Prep / Primer

2 Sets: Building Intensity

1 Partial Wall Walk + 1 Wall Walk

5 Dual Dumbbell Push Press

7/5 Calorie Row

5 Burpees to Plate

Workout of the Day: (Team of 4 Workout)

“Life Finds a Way”

Team Conditioning

For Reps:

4 sets x 5:00 Running Clock

:30 Max Wall Walks

- :30 sec Rest -

:30 Max Dumbbell Push Press

- :30 Rest -

:30 Max Calorie Row

- :30 Rest -

:30 Max Burpees to Plate

- Rest 1:30 -

Dumbbells: 22.5/15kg

*This is ideally done in teams of 4 with each member of the team on a different station and rotating through in order, then everyone resting for 1:30 before the next set. This would mean someone will start on Push Press, then Row, the Burpee, Then Wall Walk to finish. Another athlete will hit the Row - Burpee - Wall Walk - Push Press sequence and so on. This will allow athletes to play to their strengths of where they want to end as that is the place to game it and make the most reps up for the workout

Stimulus and Objectives:

Score: Total Combined Reps/Calories

Goal: 3-5 Wall Walks, 10-12 Push Press, 10-12 (M), 7-9 (F) Calorie Row, 7-9 Burpees to Plate

Running Time 20:00 total (including rest)

Stimulus: High-Output Intervals / Functional Team Rotation

RPE: 9/10

Primary Objective: Maximize effort in :30 bursts while maintaining quality movement

Secondary Objective: Consistency across all intervals

Finisher

3 Sets: For Quality

20 Wall Facing Handstand Shoulder Taps

100m Farmers Carry, For Load