04-08/08/25 Lunchtime
- Aaron Marcelino
- Aug 2, 2025
- 3 min read
Monday
Warm-Up
For Quality
200m Run
8 Romanian Deadlifts
6 2DB Push Press
10 Lateral Hops
Workout of the Day
“Iron Lung”
3 Rounds for Time
600m Run
10 2DB Clean & Jerks
Load: 22.5/15kg
Score = Time
Stimulus and Objectives:
Goal: Time 18:00-20:00
Time Cap: 20:00
Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance
RPE: 9/10
Primary Objective: Complete the workout as close to 20:00 minutes as possible
Secondary Objective: Keep Clean & Jerks under 1:00 per round
Tuesday
Warm-Up Flow
For Quality
1:00 Cardio Choice
10 Hollow Rocks
10 Alternating Box Step-Ups
10 Air Squats
:15 Passive Hang + :15 Active Hang
Workout of the Day
“Second Wind”
For Reps:
2 Sets
6:00 AMRAP
10 Burpee Box Jump Overs
20 Single Arm Overhead Reverse Lunges (Right)
30 Toes to Bar/Leg Raises
20 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 22.5/15kg
Box Height: 24/20in
Stimulus and Objectives:
Score = Total Reps completed in the 6:00 AMRAP
This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs
Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)
Stimulus: Leg Stamina and Midline Capacity
RPE: 9/10
Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.
Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.
Wednesday
Warm-Up Flow
For Quality
:30-:45 Jump Rope
:30 Down Dog to Up Dog
5 Inchworm Push-Ups
Workout of the Day
“All Gas, No Brakes”
For Time
21-18-15-12-9
American Kettlebell Swings
Push-Ups
*50 Single Unders after each round
Kettlebell: 24/16kg
Score = Time
Stimulus and Objectives:
Goal: Finish between 7:00–11:00(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)
Time Cap: 12:00
Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and midline fatigue management
RPE: 8/10
Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.
Secondary Objective: Keep transitions tight and minimize rest before double unders.
Thursday
Warm-Up Flow
For Quality
200m Run
Workout of the Day
"Only Diesel"
3 Sets: For Max Calories
3:00 AMRAP
400m Run
- Max Calorie Bike
- Rest 1:00 -
3:00 AMRAP
400m Run
- Max Calorie Row
- Rest 1:00 -
Score = Sum Total Calories
Stimulus and Objectives
Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.
Stimulus: Aerobic Power / Repeatable Intensity
RPE: 8.5/10
Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output
Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort
Friday
Warm-Up Flow
Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
For Quality:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 DB Front Rack Squats
Workout of the Day
"Fibo-Snatchy"
13:00 AMRAP
1-1-2-3-5-8-13-21-34
DB Snatch
Lateral Burpees Over DB
Chest to Bar Pull-Ups RIng Rows
Load: 45/30kg
Score = Total Reps
Stimulus and Objectives:
Goals:
Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)
That gives 12-20 reps/minute, or 156 - 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.
Expected Athlete Range:
- Beginner to Intermediate Athletes, depending on scaling for the day: Mid to late Round 7 (13s) → ~99 reps
- Intermediate to Advanced Athletes: Finish Round 8 (21s) → ~162 reps
- Elite Athletes: Into Round 9 (34s), possibly deep → 200–264+ reps
RPE: 9/10
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