07/03/25 Friday Workout of the Day
- Aaron Marcelino
- Mar 1
- 2 min read
Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch
General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring Rows
Gymnastics Specific Progressions (10-15 minutes)
"Blackhole"
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: 24in/20in
Barbell: 43/30kg
Score: Time
Goal: 18:30 - 25:00
Time Cap: 25 minute Time Cap
Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10
Rx+ :
For Time (24:00 Time Cap):
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
18 Box Jumps (Step Down)
18 Front Squats
18 Chest to Bar
-rest 1:30-
1 Round
24 Box Jumps (Step Down)
24 Front Squats
24 Bar Muscle Ups
Box: 24in/20in
Barbell: 43/30kg
Level 2:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 43/30kg
Level 1:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Abmat Sit-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Jumping Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Jumping Pull-Ups
Box: 24in/20in
Barbell: 20/15kg
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
5 Sets: For Quality
12-16 GHD Sit-Ups
:16/:16 Second Side Star Plank
:16/:16 Second Copenhagen Plank
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