09/01/25 Thursday Workout of the Day
- Aaron Marcelino
- Jan 4, 2025
- 1 min read
Updated: Jan 8, 2025
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5/5 Pendulum Lunges
1 Wall Walk + 20 second Nose to Wall Handstand Hold
:30 second Bottom of Squat Hold Block and Rotate
Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
15m Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press
Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.
Record Each Working Weight
"Boo"
For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats
Time Domain: 11:00-15:00
Time Cap: 18:00
Stimulus: Simple Couplet / Muscular Endurance and Pacing
RPE: 8/10, this will build and feel harder than expected
Rx+:
For Time
10-8-6-4-2
Wall Walks
50-40-30-20-10
Goblet Squat
Kettlebell @ 24/16kg
Level 1:
For Time
5-4-3-2-1
Wall Walk to 20’’ off the Wall
90-70-50-30-10
Air Squats
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 Child’s Pose
Optional Core Finisher
For Quality:
10 Rounds:
:30 Superman Hold
:30 Hollow Hold
:30 Rest
The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.

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