05/11/25 Wednesday Workout of the Day
- Aaron Marcelino
- Nov 1, 2025
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
General Movement Prep
2 Sets: For Quality
:30 Jump Rope Practice
6 Dual Dumbbell Front Squats
12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
Then put working loads on the barbell
Conditioning Primer (1 Round @ 50–60% Effort)
Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.
20 Double Unders or 40 Single Unders
5 Dumbbell Squat Cleans
4.5/4.5m Single Arm Overhead Walking Lunges
Strength / Weightlifting / Gymnastics
Front Squat
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%
Set 4: 6 Reps @ 70%
% of Front Squat
Conditioning
“Equilibrium”
For Time
Every 4:00 x 3 Sets
50 Double Unders
10 Dual Dumbbell Hang Squat Cleans
7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 22.5/15kg
Kettlebell: 24/16kg
Score = Average Time / Set
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.
Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.
RPE: 8/10
Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing
Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.
RX+:
For Time
Every 4:00 x 3 Sets
60 Double Unders
12 Dual Dumbbell Hang Squat Cleans
7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 22.5/15kg
Kettlebell: 32/24kg
Level 2:
For Time
Every 4:00 x 3 Sets
35 Double Unders
10 Dual Dumbbell Hang Squat Cleans
7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 15/12kg
Kettlebell: 20/12kg
Level 1:
For Time
Every 4:00 x 3 Sets
70 Single Unders
10 Dual Dumbbell Front Squats
7.5/7.5m Single Arm Kettlebell Suitcase Walking Lunge
Dumbbells: 2 x 15/12kg
Kettlebell: 16/8kg
Mobility
PRVN Mobility #4
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Saddle Pose
Optional Accessories
For Quality:
3 Sets
30m Farmers Carry, For Load

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