07/05/25 Wednesday Workout of the Day
- Aaron Marcelino
- May 3, 2025
- 2 min read
Warm-Up Flow
Bodyheat and Mobility: (4-6 min)
2:00 Cardio Choice
-
:30/:30 Quadruped Adductor Hip Rock
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch
General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Specific Prep (5-7min)
3 High Hang Muscle Cleans
3 Hang Power Cleans
5 Push-Ups
5 Box Jumps
–
2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps
Strength
Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+
Workout of the Day
"The Cave and Beyond"
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: 61/43kg
Box Height: 24/20in
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
RX+:
8:00 AMRAP
10 Power Cleans
20/15 Push-Ups
10 Box Jumps
Barbell: 70/48kg
Box Height: 30/24in
Level 2:
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: 43/30kg
Box Height: 24/20in
Level 1:
8:00 AMRAP
10 Hang Power Cleans
15/10 Elevated Push-Ups
10 Box Step-Ups
Barbell: 34/25kg
Box Height: 24/20in
Mobility
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Optional Accessories
3 Sets: For Quality

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