06/06/25 Friday Workout of the Day
- Aaron Marcelino
- May 31, 2025
- 2 min read
Warm-Up Flow
General Prep:
1:00 Bike
:30/:30 Samson Stretch
:30 Alternating Scorpions
:30 Up Dog to Down Dog
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2 Sets, For Quality
:30 second Echo Bike
12-16 Alternating V-Ups
Barbell Specific Loading
10 Empty Barbell Reps
5 Reps @ 40-50%
3 Reps @ 55-60%
2-3 Reps @ 65%
Then working loads on the barbell
Strength
Bench Press
Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
Workout of the Day
“We’re Not Worthy”
5 Sets
2:00 AMRAP
15/11 Calorie Echo Bike
15/10 Push-Ups
- Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Goal: Complete 8+ Toes to Bar each set
Stimulus: Upper Body Density and Midline Stamina
RPE: 8/10
RX+:
5 Sets
2:00 AMRAP
18/13 Calorie Echo Bike
16/12 Push-Ups
- Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Level 2:
5 Sets
2:00 AMRAP
15/11 Calorie Echo Bike
10/7 Push-Ups
- Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Level 1:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Elevated Push-Ups
- Max Kipping Knee Raises in Remaining Time
Rest 1:00 b/t sets
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories:
3 Sets: For Quality
:30/:30 Standing Paloff Press Hold

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