12/04/25 Saturday Workout of the Day
- Aaron Marcelino
- Apr 5, 2025
- 2 min read
Updated: Apr 12, 2025
Team Warm-Up: Rowing Golf (6-8 minutes)
For Time
Row to 1000m
*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.
Into Partner Medball Warm-Up (4 minutes)
Complete For Quality
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec Each Side
Plank Alternating Medball Taps x :60sec
–
Specific Workout Prep (10-12 minutes)
3 Hang Muscle Snatch + 3 Hang Power Snatch
6 Medball Cleans
6 Box Jumps
–
Add Loads to Barbell
2 x 4 TnG Power Snatch (each)
6 Medball Cleans (each)
8/6 Cal Row (each)
6 Box Jumps (each)
–
Final Transition to the Workout
"The Bane of Your Existence"
21:00 AMRAP, with a Partner
30 Power Snatch
30 Medball Cleans
30 Calorie Row
30 Box Jump (Step Down)
Barbell: 43/30kg
Medball: 9/6kg
Box Height: 24/20in
Goal: 3+ Rounds
Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.
Secondary Objective: Keep transitions quick between movements for minimal downtime.
Stimulus:
Moderate barbell cycling & full-body endurance.
Posterior chain fatigue from snatches, medball cleans, and rowing.
Consistent aerobic demand with strategic partner pacing.
RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.
Rx+
21:00 AMRAP
30 Power Snatch
30 Overhead Squats
30/24 Calorie Row
30 Box Jump (Step Down)
Barbell: 43/30kg
Medball: 9/6kg
Box Height: 24/20in
Level 2:
21:00 AMRAP, with a Partner
30 Low Hang Power Snatch
30 Medball Cleans
30/24 Calorie Row
30 Box Jump (Step Down)
Barbell: 30/20kg
Medball: 9/6kg
Box Height: 24/20in
Level 1:
21:00 AMRAP, with a Partner
30 Hang Power Snatch
30 Medball Cleans
30/24 Calorie Row
30 Box Step-Up
Barbell: 20/15kg
Medball: 6/4kg
Box Height: 24/20in
Mobility
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose
Optional Accessories
5 Sets, For Quality
6/6 Front Foot Elevated Split Squats, Moderate
Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.

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