04/12/25 Thursday Workout of the Day
- Aaron Marcelino
- Nov 29, 2025
- 2 min read
Warm-Up Flow
General Prep
2-3 Sets: For Quality
:30 Jump Rope (Singles / Doubles / Boxer Shuffle)
5 Inchworm to Hollow (3sec Pause)
10 Hollow Rocks
8 Bar Kip Swings
4 Strict Knee Raises
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50%
3 Bench Press @ 60%
3 Bench Press @ 65%
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Then Load to Working Weights on the Bar
Strength
Bench Press
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%
Workout Prep After Bench Press
1-2 Sets
15-25 Double Unders or 30-40 Single Unders
8 Bar Kip Swings
4 Strict Knee Raises
4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.
1-2 Wall Walks
Mixed Mono Focused Conditioning
“Medusa”
15:00 AMRAP
1-2-3-4-5...Wall Walk
5-10-15-20-25... Toes to Bar
10-20-30-40-50... Double Unders
Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set
Wall Walk: 10in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score = Rounds + Reps
Goal: Through the 5th round and into the round of 6.
Stimulus: Midline endurance and shoulder stamina.
RPE: 8–9/10
Primary Objective: Keeping sets of 5+ on Toes to Bar throughout
Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep
Level 2:
15:00 AMRAP
1-2-3-4-5 Wall Walk
3-6-9-12-15... Toes to Bar
6-12-18-24-30 Double Unders
Wall Walk to 20in
Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set
Level 1:
15:00 AMRAP
1-2-3-4-5...Wall Walk
5-10-15-20-25... Kipping Knee Raises
10-20-30-40-50... Single Unders
Wall Walk to 30in
Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set
Mobility
PRVN Mobility #5
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories
For Quality:
3 Sets
"Dumbbell Chest Complex"
Rest as needed b/t complex
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