04/03/25 Tuesday Workout of the Day
- Aaron Marcelino
- Mar 1, 2025
- 2 min read
General Warm-Up: (8-10 minutes)
3 Sets: For Quality
:30 - :45 second Cal Bike
10 Alternating Step-Ups
10 Barbell Bent Over Rows
10 Barbell Back Squats
Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 Scapular Pull-Ups
6 Bar Kip Swings
8 Ring Rows
8 Single Dumbbell Step-Ups @ Warm-Up Loads
10/7 Calorie echo Bike
–
Take Barbells to the Rack and Begin Back Squat
Strength
Back Squat
Take 12 minutes to Establish a 10 Rep Max
"Doomsday"
For Time:
24-20-16-12
Pull-Ups
Single Dumbbell Box Step Ups
*15/11 Calorie Echo Bike to Start Each Round
Dumbbell: 22.5/15kg
Box: 24in/20in
Score: Time
*Sub for Echo Bike: 18/14 Cal Bike Erg or 16/12 Cal Assault Bike
Goal: 11:00-15:00
Time Cap: 18:00
RPE: 8/10
Stimulus: Grip and Quad Stamina
Rx+:
Dual Dumbbell Box Step-Up
18/13 Cal Echo Bike
*Sub for Echo = 20/16 Cal Bike Erg
Level 2:
For Time:
20-16-12-8
Pull-Ups
24-20-16-12
Single Dumbbell Box Step Ups
*15/11 Calorie Echo Bike to Start Each Round
Dumbbell: 15/12.5kg
Box: 24in/20in
Level 1:
For Time:
20-16-12-8
Jumping Pull-Ups
24-20-16-12
Single Dumbbell Box Step Ups
*12/9 Calorie Echo Bike to Start Each Round
Dumbbell: 12.5/7.5kg
Box: 24in/20in
*Sub for Echo Bike: 15/12 Cal Bike Erg or 13/10 Cal Assault Bike
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories
For Quality:
10:00 EMOM
Minute 1 - 5/5 Knees Over Toe Split Squat, Light Load
Minute 2 - :20/:20 Single Leg Hip Thrust Hold, Light Load
Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.
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