14/08/24 Wednesday Workout of the Day
- Aaron Marcelino
- Aug 10, 2024
- 1 min read
Warm-Up:
10 Inch Worms + Elbow to Instep
20 Glute Bridges (1sec Pause @ the Top)
-then-
12:00 EMOM
Minute 1 - :40 Plate Hop Series
Minute 2 - 12 Alternating Dumbbell Deadlift
Minute 3 - :40 Banded Monster Walks
"Erudite"
24:00 AMRAP
12/9 Cal Echo Bike
18 Dual Dumbbell Sumo Deadlift
12/9 Cal Row
18 Renegade Rows
12 Box Jump Overs
Box Height 24/20''
Dumbbells: 22.5/16kg
L2: DB 15/12.5kg
L1: 10/7 on Machines, 16 on Dumbbells @ 12.5/7.5kg, Alternating Box Step-Ups
Masters 55+: 10/7 on Machines, DB: 12.5/10kg
RX+: 15/12 on Machines, 20 Reps on Dumbbell Movements
Travel /Limited:
12 Jumping Lunges + 18 Dual Dumbbell Sumo Deadlift + 4 Shuttle Runs 7.5/7.5m + 18 Renegade Rows + 12 Alternating Weighted Step-Ups
Big Class Alternative:
25:00 EMOM
minute 1: 12/9 Cal Echo Bike
minute 2: 18 Dual Dumbbell Sumo Deadlift
minute 3: 12/9 Cal Row
minute 4: 18 Renegade Rows
minute 5: 12 Box Jump Overs
Box Height 24/20''
Dumbbells: 22.5/16kg
*Add a rest minute and adjust to 30 minutes if you need another station.
Goal: 7+ Rounds
Stimulus: Posterior Chain / Lactate Threshold
RPE: 8/10
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
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