05-09/05/25 Lunchtime
- Aaron Marcelino
- May 3, 2025
- 3 min read
Monday
Warm-Up Flow
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
—
:20/:20 Scorpion Stretch
:20/:20 Active Pigeon Stretch
General Prep (4-6 min)
For Quality
10 Deep Lunge Mountain Climbers
5 Strict Press
5 Front Squats
Specific Prep (8-10 min)
3 Bar Facing Burpees
6 Bar Kip Swings
6 Kipping Knee Raises or Toes to Target
4-6 Thrusters @ Warm-Up Loads
3 Bar Facing Burpees
6 Toes to Bar or Modification
6 DB Thrusters @ Working Load
Workout of the Day
"First Principles"
12:00 AMRAP
3 Burpee Bar Step-Overs
5 2DB Thrusters
7 Hanging Knee Raises
2DB: 20/12.5kg
Goal: 8-11 Rounds
Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across
Stimulus: Upper Body Density / Quick Transitions
RPE: 8/10
Tuesday
Warm-Up Flow
General Prep: (6-8 min)
400m Run
—
20 Line Hops (Forward and Back)
20 Line Hops (Lateral)
20 Glute Bridges
:20/:20 Single Leg Glute Bridge Hold
Specific Prep / Primer (4-5 minutes)
1 Mini Round
250m Row
200m Run
10/8 Cal Bike @ Hard Pace
Workout of the Day
"The Philosophers Journey"
For Max Calories
4 Sets:
5:00 AMRAP
400/350m Row
300m Run
- Max Calorie *Bike
- Rest 2:30 b/t sets -
Bike can be any bike
Goal: 15/11+ calories each set (Echo) , 18/14+ calories each set (Bike Erg) , 16/12+ calories each set (Assault)
Primary Objective: Maintain calories within ± 2 across all four sets
Secondary Objective: Increase row/run pace slightly each set without sacrificing bike output
Stimulus: Muscular stamina, aerobic capacity, sprint endurance
RPE: 9/10
Focus: Quick transitions, sustainable sprint effort, and strong mental push in later rounds
Wednesday
Warm-Up Flow
Bodyheat and Mobility: (4-6 min)
2:00 Cardio Choice
-
:30/:30 Quadruped Adductor Hip Rock
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch
General Prep: (5-7 min)
For Quality
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Specific Prep (5-7min)
3 High Hang Muscle Cleans
3 Hang Power Cleans
5 Push-Ups
5 Box Jumps
–
For Quality
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps
Workout of the Day
"The Cave and Beyond"
18:00 AMRAP
10 2DB Hang Power Cleans
15/10 Elevated Push-Ups
10 Box Step-Ups
2DB: 20/12.5kg
Box Height: 24/20in
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Thursday
Warm-Up Flow
Body Heat + Mobility
2:00 Cardio Choice
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep
For Quality
10/10 Alternating Arm Swings
5 DB Hang Muscle Snatch + 5 DB Hang Power Snatch + 5 DB Goblet Squats
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
Workout of the Day
"Amanda"
For Time:
12-9-7
Ring Rows
Ring Push-Ups
DB Hang Power Snatch
Load: 22.5/10kg
Goal: 4–8 minutes
Time Cap 12 minutes
Stimulus: High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus: Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue
Friday
Warm-Up Flow
Body Heat, Mobility, Activation
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep
For Quality
:30 Jump Rope
:20 Hollow Hold
Workout of the Day
"Existential Burden"
15:00 EMOM
minute 1: 50 Single Unders
minute 2: 8 Up Downs
minute 3: 15 Abmat Sit-Ups
minute 4: - Max Forearm Plank
minute 5: Rest
Goal: Consistent completion of work across all four active minutes
Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension
RPE: 7.5–8.5/10
Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully
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