08/03/25 Saturday Workout of the Day
- Aaron Marcelino
- Mar 1
- 2 min read
Mobility Prep and Body Heat: (8-10 minutes)
400m Run
2:00 Bike
:30/:30 Pigeon Pose
:30/:30 Couch Stretch
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)
2 Sets: For Quality
10 Dual Dumbbell Deadlifts
8 Dual Dumbbell Hang Power Clean and Push Jerk
:20 second Wall Lean March / Sprint
"Solar Flare"
For Max Calories with a Partner
4 Sets:
4:00 AMRAP
8 Dual Dumbbell Hang Clean and Jerk
200m Run
- Max Calorie *Bike
- Rest 2:00 b/t sets-
Dumbbells: 22.5/15kg
*Bike = Echo / Assault / or Bike Erg
Workout Flow: Waterfall Format
Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes
Workout Breakdown:
Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.
Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.
Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.
Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.
Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.
After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.
This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.
Goal Calorie Count: Each athlete should aim for 12-18+ calories per bike effort depending on size, power output, and fatigue management.
Total team calorie goal: 80-120+ calories across all 4 sets.
Stimulus: This is a threshold-style workout, meaning athletes should work at a sustainable but aggressive pace throughout.
RPE: 9/10
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

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