10-14/11/25 Lunchtime
- Aaron Marcelino
- Nov 8, 2025
- 4 min read
Monday
Warm-Up Flow
1:30 Machine Choice
-
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Toe Touches
:30 Glute Bridge Hold
For Quality
8 Barbell Romanian Deadlifts
8 Barbell Strict Press
:20 Barbell Overhead Hold
8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)
1 Round
8/6 Calorie Echo Bike
5 Deadlifts @ Working Loads
5/4 Push-Ups
Conditioning
“As Good As It Gets”
16:00 EMOM
Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.
Stimulus: Aerobic strength and muscular endurance
RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.
Primary Objective: Build sustainable aerobic strength and local muscular endurance. Reinforce technical proficiency in moderate-load deadlifts under fatigue.
Secondary Objective: Develop breathing efficiency during high-output transitions + build tricep and chest endurance through volume based pressing.
Tuesday
Warm-Up Flow
For Quality
200m Run
10 Air Squats
10 Alternating Cossack Squats
:15 Dead Hang + :15 Active Hang
4-6 Strict Knee Raises
Primer
200m Run
3 DB Hang Squat Cleans
5 Toes to Bar
3 DB Front Squats
Conditioning
“Something’s Gotta Give”
For Time
400m Run
30 DB Hang Squat Cleans
400m Run
50 Toes to Bar/Leg Raises
400m Run
30 DB Front Squats
400m Run
Barbell: 17.5/12.5kg
Score = Time
Wednesday
Warm-Up Flow
For Quality
:20/:20 Samson Lunge
For Quality
:30 Jump Rope Practice
4-6 Pike Push-Ups
6 Up Downs
Conditioning Workout Prep
Light DB
3 Push Press
3 Push Jerks
-
Over 2-3 Sets, Build to Working Loads on Push Jerks
-
Primer
24 Double Unders
4 DB Push Jerks
4 Bar Facing Burpees
Conditioning
“One Flew Over the Cuckoo’s Nest”
For Reps:
6 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 DB Push Jerk
– Max DB Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 17.5/10kg
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 80+ Burpees
Stimulus: Barbell Cycling and Burpee Conditioning
RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.
Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease
Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.
Thursday
Warm-Up Flow
:30 Cardio Choice
:30 Cardio Choice
:15/:15 Scorpion Stretch Hold
For Quality
:30 Cardio Choice (Alternate Machines)
6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing
Primer
5/4 Row
6 American Kettlebell Swings
5/4 Echo
7.5/7.5m Single Arm Overhead Carry
Conditioning
“Redrum”
Every 3:00 x 6 Sets
9/7 Cal Row
9 American Kettlebell Swings
9/7 Cal Echo Bike
15/15m Single Arm Overhead Carry
Kettlebell: 24/16kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.
Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.
RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.
Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.
Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements
Friday
Warm-Up Flow
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
General Movement Prep
For Quality
6 Alternating Box Step-Ups + 6 Box Jumps
6 Tall Muscle Cleans
6 Front Squats
6 Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings
Conditioning Prep and Primer
3 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement
-
For Quality
3 Thrusters
4 Pull-Ups
5 Box Jump Overs
*Getting Flow and Movement
Conditioning
“Here’s Johnny”
5 Rounds for Time
8 DB Thrusters
12 Pull Ups/20 Ring Rows
14 Box Jump Overs
2DB: 22.5/12.5kg
Box Height: 24/20in
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 7-11 minutes
Time Cap: 15 minutes
Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.
RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.
Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.
Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.
Comments