09/04/25 Wednesday Workout of the Day
- Aaron Marcelino
- Apr 5, 2025
- 2 min read
Warm-Up: (10 minutes)
10:00 : For Quality
10/8 Calorie Echo Bike, Building Pace Each round
8 Slow Bootstrap Squats
10 Ring V-Outs
8-10 Ring Push-Ups (Elevated and Progressively increasing depth)
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Specific Barbell Prep (5 minutes)
Take 5 minutes to go through bracing and benching technique, while building loads to working weights
Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
Specific Workout Prep
Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day.
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Then hit
4 Alternating Single Arm Devils Press
8 Air Squats
10 second BIke @ Moderate Effort, Followed by 10 second Bike @ Hard Effort
"Swole Batman"
For Calories
15:00 EMOM
Minute 1 - Single Arm Devil’s Press
Minute 2 - Air Squats
Minute 3 - Max Calorie Echo Bike
Dumbbells: 22.5/15kg
Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.
Primary Objective: Sustain consistent effort across all 15 minutes.
Secondary Objective: Have your last round be the round with the most total reps achieved.
Stimulus:
Full-body muscular endurance & aerobic power.
Grip, shoulders, and legs under fatigue before max-effort bike sprints.
Steady-state strength endurance → sprint power output.
RPE (Rate of Perceived Exertion):
7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Level 2:
Dumbbells: 15/12kg
Level 1:
Dumbbells: 12/7kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
12:00 EMOM
Minute 1 - 7 Seated Good Mornings
Minute 2 - 7/7 Banded Clamshell
w/ 1s Hold at Top
Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.

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