06 & 08/01/25 Legends
- Aaron Marcelino
- Jan 3
- 2 min read
Updated: Jan 8
Tuesday
Warm-Up Flow
General Prep
2:00 Cardio Choice
-
10 Bootstrap Squats
10 Cossack Squats
5 Inchworm Push-Ups
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
8 Ring Rows or 4/4 Single Arm Ring Rows
-
15 Air Squats
5 No Jump Burpees
10 Alternating Box Step-Ups + 5 Box Jumps
8 Bar Kip Swings, Building Strong Kip
4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows
Specific Prep
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Front Squats
4 Burpee Box Jump Overs
4 Kipping Pull-Ups or Ring Rows
-
6 Front Squats @ Working Loads
4 Burpee Box Jump Overs
-
Then Get into deeper dive in Pull-Up Work
Gymnastics Skill Progression
Skill Progressions : Pull-Ups
Spend 10-15 minutes Practicing Drills and Progressions
“Rudolph”
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Step-Ups
30 Ring Rows
Barbell: 20/15kg
Box Height: 24/20in
Score = Total Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 150-220 reps
Stimulus: High-volume chipper with muscular fatigue management, pulling stamina, and leg endurance
RPE: 9/10
Primary Objective: Bar Muscle-Up / Pull-Up Management
Secondary Objective: Front Squat and Burpee Box Jump Over Consistency
Mobility
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Thursday
Warm-Up Flow
General to Specific Flow
200m Run
-
8 Scapular Pull-Ups
8 Scapular Push-Ups
8 Tempo Air Squats 2220 Tempo
:30 Jump Rope Practice
-
8 Ring Rows
8 Elevated Push-Ups
8 Tempo Push-Ups 2121 Tempo
40 Single Unders
-
4 Ring Rows
6 Push-Ups
8 Air Squats
32 Single Unders
“Comet”
For Time:
12 Rounds
6 Ring Rows
8 Elevated Push Ups
12 Air Squats
48 Single Unders
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 18–26 minutes
Time Cap: 30 minutes
Time Domain: Mid-range endurance workout with repeatable round times
Stimulus: Classic bodyweight conditioning with strict pulling + pushing stamina and aerobic rope cycling
RPE: 8/10
Primary Objective: Maintain consistent round pacing without early fall-off
Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon

Comments