02/12/25 Tuesday Workout of the Day
- Aaron Marcelino
- Nov 29, 2025
- 2 min read
Warm-Up Flow
250/200m Row (easy)
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:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
General Prep
250m Row (Workout Pace)
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2 Sets: For Quality
6 Alternating Box Step-Ups + 4 Box Jumps
10 Hollow Ups
10 Arch-Ups
5 No Jump Burpees
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2 Sets
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
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5:00-8:00 Practice
or
or
Isolated Gymnastics Skill Session:
Ring Muscle-Ups
Every 90 seconds x 6 Sets
2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups
Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips
Level 2: 2-4 Low Ring Banded Ring Muscle-Ups
Level 1: 6 Ring Rows + 6 Ring Push-Ups
Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips
Conditioning
“Griffin”
3 Rounds for Time
500/450m Row
25 Abmat Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 13:00-16:00
Time Cap: 18:00
Stimulus: Aerobic power and midline endurance with cyclical transitions.
RPE: 8/10
Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.
Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set
RX+:
3 Rounds for Time
500/450m Row
25 GHD Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
Level 2:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Level 1:
3 Rounds for Time
400/350m Row
20 Abmat Sit-Ups
10 Burpee Box Step-Overs
Big Class Option:
Every 6:00 x 3 Sets
500/450m Row
25 Abmat Sit-Ups
15 Burpee Box Jump Overs
*Start Athletes on 2:00 Delay : Athletes must be off the rower by the 2:00 mark
Mobility
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
For Quality
10:00 AMRAP
:30/:30 Side Plank
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