03/02/25 Monday Workout of the Day
- Aaron Marcelino
- Feb 1, 2025
- 2 min read
Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike
Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat
Strength
Overhead Squat
Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
Specific Prep for Workout (5-7 minutes)
Take 2 minutes to adjust towards working loads for Overhead Squat
—
Spend 2-3 minutes working on Toe to Bar technique and modifications for the day
Then Perform Primer..
6 Toe to Bar
6/4 Calorie Row
6 Overhead Squat
5/3 Calorie Echo Bike
"Voodoo Magic"
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 43/30kg
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE: 8/10
Rx+:
For Time:
Every 4:00 x 4 Sets
16 Toe to Bar
12/9 Calorie Row
16 Overhead Squats
10/7 Calorie Echo
Barbell: 43/30kg
Level 2:
For Time:
Every 4:00 x 4 Sets
12 Alternating Toe to to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 34/25kg
Level 1:
For Time:
Every 4:00 x 4 Sets
12 Kipping Knee Raises
10/8 Calorie Row
12 Goblet Squat
8/6 Calorie Echo
Kettlebell: 20/12kg
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
For Quality:
5 Rounds:
:45 Superman Hold
:45 Hollow Hold
:30 Rest
The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

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