11 & 13/02/25 Legends
- Aaron Marcelino
- Feb 8, 2025
- 2 min read
Updated: Feb 11, 2025
Tuesday
Mobility Prep + Body Heat (4-5 minutes):
2:00 minutes Cardio Choice
:20/:20 second Samson Stretch Hold
:30/:30 second Banded Tricep Stretch
—
General Warm-Up (5–7 minutes):
2 Sets: For Quality
10 Tempo Air Squats (20x1)
8 Jumping Air Squats
8 Push-Ups
Backsquat: (7-9 minutes):
Empty Barbell:
5 sets of 8 Reps
"Raichu"
21:00 EMOM
Minute 1 - 10 Burpee
Minute 2 - 5 cal Bike/Row
Minute 3 - Rest
Stimulus: Battery Work
RPE: 7-8/10
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 (10-12 minutes)
2 Rounds at a Moderate Pace:
1:00 Easy Row or Jog
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
10 Alternating Bird-Dogs
Specific Movement Efficiency Talk and Practice
Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)
5 Slow Burpees focusing on controlled movement
5 Fast Burpees to simulate workout pace
2 Partial Wall Walks (stop halfway up)
2 Full Wall Walks focusing on control and bodyline engagement
Workout Primer: (2-4 minutes)
100m Run
5 Burpees
Rest 30 seconds -
5/3 Calorie Row
2 Wall Walks
"Raticate"
Every 3:00 minutes x 10 Sets
Station 1:
100m Run
8 Burpees
Station 2:
10/8 Calorie Row
3 Wall Walks to 30’’ Off the Wall
"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.
Goal: Maintain 1:45 - 2:15 / Set
RPE: 9/10
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
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