15/09/25 Monday Workout of the Day
- Aaron Marcelino
- Sep 13
- 1 min read
Warm-Up Flow
Mobility, Body Heat, and Activation
1;00 Cardio Choice
:30 Childs Pose
2 Sets: For Quality
5 Front Squats
5 Jumping Pull-Ups
5 Ring Row
Specific Primer
3 Sets: Building to Working Loads
3 Squat Cleans
3 Shoulder to Overhead
3 Burpee C2B Pull-Ups, Pull-Ups, or Jumping Pull-Ups
Conditioning
“The Lyon”
5 Sets for Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups
- Rest 2:00 between rounds -
Barbell: 75/52 kg
Score: Time
Time Domain: 18:00–23:00
Time Cap: 25:00
Stimulus: Barbell Conditioning / Full-Body Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 2:00–2:30
Secondary Objective: Maintain even pacing across all sets
Level 2:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Pull-Ups
Load: 61/43kg
Level 1:
7 Hang Power Cleans
7 Front Squats
7 Shoulder-to-Overheads
7 Burpee Jumping Pull-Ups
Load: 30/20kg
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
10:00 EMOM
minute 1: 10/7 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
Choice on Loads that allow for unbroken Bench Press
*Look to add band tension or move to ring rows for pull-ups if needed.

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