06-10/04/26 Lunchtime
- Aaron Marcelino
- 9 hours ago
- 3 min read
Monday
Warm-Up Flow
General Warm-Up
For Quality
1:00 Cardio of Choice
:20/:20 Samson Stretch
10 Glute Bridges
Specific Primer
2 Controlled Sets: building to working loads
7/5 Calorie Row
4 Dual Dumbbell Thrusters
4 Bar Facing Burpees
4 Deadlifts
Barbell Cycling / Conditioning
"Redline"
Every 2:00 x 8 Sets, Alternating Stations (4 Sets @ Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlift
Score = Sum Total Interval Time
Dumbbell: 2 x 22.5/15kg
Barbell: 85/55kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets
RPE: 8.5–9/10
Tuesday
Warm-Up Flow
General Warm-Up
For Quality
1:00 Cardio of Choice
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
:20 Hollow Body Hold
:20 Arch Hold
1:00 Jump Rope (moving from singles into practicing doubles)
Specific Primer
2 Controlled Sets: Building to working loads and dialing in dubs.
5 DB Hang Power Cleans
10 Abmat Sit-Ups
15 Double Unders or 25 Single Unders
Conditioning
"Fuse"
13:00 AMRAP
10 DB Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50.... Double Unders/Single Unders
2DB: 17.5/10kg
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 4–5+ rounds (reaching the 40–50 DU round) |
RPE: 8.5–9/10
Wednesday
Warm-Up Flow
General Prep
For Quality:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
10 Banded Pull-Aparts
10 Cossack Squats
8 Prone Swimmers
5 Broad Jumps (focus on soft, controlled single leg landing)
Specific Plyo Primer / Before Starting Sets
2 Controlled Sets:
6 Box Jumps
5 Cal Row.
Cardio + Plyo Day
Power Snatch
Every 2:00 x 10 Sets
Set 1: 10 Cals
Set 2: 9 Cals
Set 3: 8 Cals
Set 4: 7 Cals
Set 5: 6 Cals
*Then repeat sequence starting at 10 again
Add 4 Box Jumps
Thursday
Warm-Up Flow
General Warm-Up
1-2 Sets
1:00 Cardio Choice (Ideally Bike)
5/5 Kettlebell Halo
8/8 Single Leg Kettlebell Romanian Deadlift
4/4 Pendulum Lunges
Specific Primer
9/7 Calorie Echo Bike
3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)
7.5m Goblet Walking Lunge @ Warm-Up Load
-
9/7 Calorie Echo Bike
3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat
7.5m Goblet Walking Lunge @ Working Load
-
9/7 Calorie Echo Bike
3-5 Strict Handstand Push-Ups or Modification for the Workout
7.5m Goblet Walking Lunge @ Working Load
Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."
Conditioning
"Iron Mile"
For Time:
4 Sets:
16/12 Calorie Echo Bike
10 Pike Push-Ups
15m Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: 24/16kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00
RPE: 8–8.5/10
Friday
Warm-Up Flow
Warm-Up
200m Easy Run
For Quality:
:15 Wall Lean March + 10 Wall Lean Quick Switch
250m Moderate Row (build last 100m)
Specific Prep
For Quality:
8/8 Dead Bugs (slow, controlled)
15m Single-Arm KB Overhead Carry (light, each side)
:20 Side Plank (each side)
Primer
200m Run (smooth, not fast)
15-30m Farmers Carry @ Working Loads
150m Row Building to working pace
10-15 Double Unders, :20 Practice, or 25 Single Unders
Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued
Aerobic Endurance / Long / Flush
"Long Haul"
For Time
Every 6:00 x 3 Sets
400m Run
30m Farmers Carry
300m Row
50 Double Unders/single Unders
Farmers Carry: 2 x 32/24kg
Score = Sum Total Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round
RPE: 7/10
Comments