06/08/25 Wednesday Workout of the Day
- Aaron Marcelino
- Aug 2, 2025
- 2 min read
Warm-Up Flow
2-3 Sets: For Quality
:30-:45 Jump Rope
:30 Down Dog to Up Dog
5 Inchworm Push-Ups
Weightlifting
Strict Press
Every 90 seconds x 8 Sets
3 Strict Press @ 70%+
Workout of the Day
“All Gas, No Brakes”
For Time
21-18-15-12-9
American Kettlebell Swings
Push-Ups
*50 Double Unders after each round
Kettlebell: 24/16kg
Score = Time
Stimulus and Objectives:
Goal: Finish between 7:00–11:00(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)
Time Cap: 12:00
Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and midline fatigue management
RPE: 8/10
Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.
Secondary Objective: Keep transitions tight and minimize rest before double unders.
RX+:
For Time
21-18-15-12-9
American Kettlebell Swings
Deficit Push-Ups
*50 Double Unders after each round
Kettlebell: 32/24kg
Deficit Push-Up: 3/1.5in
Level 2:
For Time
18-15-12-9-6
American Kettlebell Swings
Push-Ups
*35 Double Unders after each round
Kettlebell: 20/12kg
Score = Time
Level 1:
For Time
18-15-12-9-6
Russian Kettlebell Swings
Elevated Push-Ups
*75 Single Unders after each round
Kettlebell: 16/8kg
Score = Time
Mobility
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories
3 Sets, For Quality:
30m Farmers Carry, Heavy Load
20 Dual Dumbbell Rear Delt Flys, Light Load
5/5 Turkish Get-Up, Moderate Load
Rest as needed between sets
Points of Performance:
Today, aim to ensure we keep your elbows locked out and strong through the Turkish Get-Ups. Have the movement come from your midline and focus to continually press through the kettlebells.
Rest as needed between sets
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