04/10/25 Saturday Workout of the Day
- Aaron Marcelino
- Sep 27, 2025
- 1 min read
Warm-Up Flow
General Prep
400m Group Run
--
2 Sets: For Quality
10 Jumping Jacks
:15 Passive Hang + :15 Active Hang
10 Ring Rows
15 Air Squats
Specific Prep and Primer
8 Wall Balls
8 Bar Kip Swings
6 Elevator Kipping Pull-Ups or Butterfly Pull-Ups
* increasing height of kip on each rep to get to full chin over bar kipping or butterfly pull-ups
100m Farmers Carry @ Working Loads
--
8 Wall Balls
6 Pull-Ups
100m Farmers Carry @ Working Loads
Partner Conditioning
“Welcome to the Jungle”
4 Rounds For Time, with a Partner
80 Wall Balls
60 Pull-Ups
400m Farmers Carry
Farmers Carry = 2 x 32/24kg
Wall Ball: 9/6kg, 10/9ft
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Domain: 28:00–34:00
Time Cap: 40:00
Score: Total Time
Stimulus: Partner Conditioning / Chipper
RPE: 8/10
Primary Objective:
Split reps evenly and sustain quality movement under accumulating fatigue.
Secondary Objective:
Complete each round in under 10:00, maintaining pacing across all rounds.
Mobility
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Comments