08 & 10/04/25 Legends
- Aaron Marcelino
- Apr 5
- 2 min read
Tuesday
Warm-Up: (8 minutes)
8:00 EMOM
Minute 1: Cardio Choice
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *DB Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Squat Jumps
DB Complex: 4 Deadlift + 5 Front Squats + 6 Strict Press
Specific Barbell Prep (6-8 minutes)
1-2 Sets, (Dialing in Form)
4 Strict Press + 4 Push Press @Light
4 Strict Press + 4 Push Press @ Moderate
4 Strict Press + 4 Push Press Moderate-Heavy
Strict Press and Push Press Complex
Every 2:00 minutes x 6 Sets
4 Strict Press + 4 Push Press
Specific Prep for Workout (8-10 minutes)
Break down loads from Clean and Jerk Complex
Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads
–
Practice Burpee Box Jumps, finding cadence and rhythm.
Perform 2 sets of 3-5 quick cadence reps
Spend 4-6 minutes on Ring Rows Variations
–
Then 1 x through sequence
1-2 Ring Row
3 Shoulder to Overhead
2 Burpee Box Jump Overs
"High Flying Robin"
For Time
21-15-9
Ring Rows
9-7-5
DB Shoulder to Overhead
Burpee Box Step-Ups
DB: 10/7.5kg
Score = Time
Goal: 7-11 minutes
Time Cap: 14 minutes
Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.
Secondary Objective: Limit transition times to keep the intensity high throughout.
Stimulus: High-skill gymnastics meets barbell power output.
RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Thursday
General /Specific Movement Prep (8-10 minutes)
400m Run
–
2 Sets: For Quality
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
6-8 Bar Kip Swings
10 second Tuck L-Hang
1 Wall Walk with 20 second Nose to Wall Hold
–
Spend 5 minutes on Toe to Bar Technique and Variations
–
Specific Workout Primer and Prep (3-5 minutes)
200m Run
8 Box Step-Overs
4-6 Toe to Bar (Or Variation thereof)
1-2 Wall Walk
"The Walk of the Penguin"
5 Rounds for Time
400m Run
20 Box Step-Overs
12 Kipping Knees to Chest/Leg Raises
4 Wall Walks/Get Ups
Goal: 24-30 minutes
Time Cap: 32 minutes
Primary Objective: Consistent pacing round to round
Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.
Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.
RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon

Comments