14/11/25 Friday Workout of the Day

Aaron Marcelino
Nov 8
2 min read

Warm-Up Flow

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: 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

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement

2 Sets

3 Thrusters

4 Pull-Ups

5 Box Jump Overs

*Getting Flow and Movement

Strength

Front Squat

Every 2:30 × 4 Sets

Set 1: 8 @ 65 %

Set 2: 8 @ 70 %

Set 3: 6 @ 75 %

Set 4: 6 @ 75 %+

% of Front Squat

Conditioning

“Here’s Johnny”

5 Rounds for Time

8 Thrusters

12 Pull Ups

14 Box Jump Overs

Barbell: 45/30kg

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.

RX+:

5 Rounds for Time

8 Thrusters

12 Chest to Bar Pull Ups

14 Box Jump Overs

Barbell: 50/35kg

Box Height: 24/20in

Level 2:

5 Rounds for Time

8 Thrusters

8 Pull Ups

12 Box Jump Overs