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04/09/24 Wednesday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up:

2 Sets, Rotating Stations (8:00)

40 seconds @ Each Station

20 second Transition


-Echo Bike, Building Pace

-2 Alternating Step-Ups + 1 Box Jump


Workout Primer


5/4 Calorie Echo

1 Burpee Box Jump Over

3 Toe to Bar

1 Burpee Box Jump Over

Rest 30 seconds and Repeat for 2 sets Total


"Now We Are Free"


6 Sets

4:00 AMRAP

9/7 Calorie Echo

3 Burpee Box Jump Overs

9 Toe to Bar

3 Burpee Box Jump Overs


2:00 Rest between sets


Box = 24/20'' 


Score = Sum Total Time / All Sets Combined


Goal: 2+ Rounds Each Set


Stimulus: Midline and Quad Stamina / High Power Output

RPE: 8/10


Rx+: 


6 Sets

4:00 AMRAP

12/9 Calorie Echo

3 Burpee Box Jump Overs

12 Toe to Bar

3 Burpee Box Jump Overs


2:00 Rest between sets


Box = 30/24’’


Level 2:


6 Sets

4:00 AMRAP

8/6 Calorie Echo

3 Burpee Box Jump Overs

8 Alternating Toe to Bar

3 Burpee Box Jump Overs


2:00 Rest between sets


Box = 24/20''


Level 1:


6 Sets

4:00 AMRAP

7/5 Calorie Echo

3 Burpee Box Step Overs

7 Strict Knees to Chest

3 Burpee Box Step Overs


2:00 Rest between sets


Box = 24/20''


PRVN Recovery #3


Optional Accessories

4 Sets, For Quality

10 Weighted Russian Twists (Over and Back = 1)

1 Wall Walk + Max Wall Facing Handstand Hold

-Rest as needed b/t sets-




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