12/11/25 Wednesday Workout of the Day
- Aaron Marcelino
- Nov 8, 2025
- 2 min read
Warm-Up Flow
2 Sets: For Quality
:20/:20 Samson Lunge
2 Sets: For Quality
:30 Jump Rope Practice
4-6 Pike Push-Ups
6 Up Downs
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The Go Over Scales for Handstand Push-Ups and Start EMOM
Conditioning Workout Prep (After Handstand Push-Ups)
Empty Barbell
3 Push Press
3 Push Jerks
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Over 2-3 Sets, Build to Working Loads on Push Jerks
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Primer
24 Double Unders
4 Push Jerks
4 Bar Facing Burpees
Gymnastics
10:00 EMOM
3–5 Strict Handstand Push-Ups
(Focus on controlled eccentric and stacked position)
Competition: Add Deficit (2–4 in plates)
Level 3: As prescribed
Level 2: 2 in Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)
Conditioning
“One Flew Over the Cuckoo’s Nest”
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 70/45kg
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.
RX+:
For Reps:
5 Sets
2:00 AMRAP
60 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 80/55kg
Level 2:
For Reps:
5 Sets
2:00 AMRAP
36 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 50/35kg
Level 1:
For Reps:
5 Sets
2:00 AMRAP
60 Single Unders
12-10-8-6-4 Push Press
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 35/25kg
Big Class:
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk
– Max Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 70/45kg
Mobility
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
Triceps, Shoulders & Anti-Rotational Core
For Quality
3 Sets
10 Ring Dips
:30/:30 Paloff Press Hold

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