10/04/25 Thursday Workout of the Day
- Aaron Marcelino
- Apr 5
- 2 min read
General /Specific Movement Prep (8-10 minutes)
400m Run
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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
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Spend 5 minutes on Toe to Bar Technique and Variations
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Specific Workout Primer and Prep (3-5 minutes)
200m Run
8 Single Dumbbell 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 Single Dumbbell Step-Overs
12 Toe to Bar
4 Wall Walks
Dumbbell: 22.5/15kg
Box Height: 24/20in
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.
Rx+:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
15 Toe to Bar
5 Wall Walks
Dumbbell: 22.5/15kg
Box Height: 24/20in
Level 2:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Knees to Elbows
4 Wall Walks
Dumbbell: 15/12kg
Box Height: 24/20in
Level 1:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Kipping Knees to Chest
4 Wall Walks
Dumbbell: 15/12kg
Box Height: 24/20in
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
Optional Accessories
5 Sets
:20 Copenhagen Plank, Right
-rest :20-
:20 Copenhagen Plank, Left
-rest :20-
:30 Hollow Hold
-rest :30 b/t sets-
Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.

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