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
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
Barbell: 35/25kg
Box Height: 24/20in
Level 1:
5 Rounds for Time
8 Thrusters
12 Jumping Pull-Ups
14 Box Step-Overs
Barbell: 20/15kg
Box Height: 24/20in
Mobility
PRVN Mobility #7
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Accessory Finisher
Shoulder & Core Stability
For Quality
3 Sets
10 Ring V-Outs
:30/:30 Side Plank

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