15/02/25 Saturday Workout of the Day
- Aaron Marcelino
- Feb 8
- 2 min read
General Warm-Up: (8 minutes)
8:00: For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps
6 Inchworm Push-Ups
6/6 Single Leg Romanian Deadlift
10 Barbell Good Mornings
Specific Warm-Up (10 minutes)
Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight
*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from.
-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight
*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+
Primer: @ Working Load (2 minutes)
5 Bench Press
5 Deadlifts
30 second Bike, Building to 10 sec Sprint
"Wartortle"
In Teams of 3: Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press 60/40kg
Station 2: Max Deadlift 102/70kg
Station 3: Max Calorie Bike*
Station 4: Rest
*Bike = Any Bike Today. Echo / Bike Erg / Assault Bike
Time Domain:
Main Working Time: 20:00 (1:00 per station x 5 sets)
Stimulus: Muscular Strength, Power Output, and Conditioning
RPE: 8/10
Notes and Flow for the Workout:
This is a team of 3, rotating stations workout.
Each station lasts 1:00, with athletes rotating immediately to the next station. One station is designated as a rest.
Flow:
Partner 1 begins at Station 1: Bench Press.
Partner 2 begins at Station 2: Deadlift.
Partner 3 begins at Station 3: Calorie Bike.
After 1:00, all athletes rotate to the next station in order.
Rest is built into the rotation after the Calorie Bike.
Continue rotating through all 4 stations until each athlete has completed 5 full sets at each station.
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
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