15/10/25 Wednesday Workout of the Day
- Aaron Marcelino
- Oct 11
- 2 min read
Warm-Up Flow
General Warm-Up
8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise
Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World's Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-65%
3 Back Squats @ 65-70%
3 Back Squats @ 70-75%
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Then Load to Working Weights on the Bar
Strength
Back Squat
Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
Workout Primer after Back Squat
Adjust to working loads for Back Rack Reverse Lunges
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4 Back Rack Lunges
30m Farmers Carry
6/4 Calorie Row
6-8 Wall Balls
Conditioning
“Load and Launch”
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 60m Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 61/43kg
Farmers Carry: KB's 2x 24/16kg, or DB's 2 x 22.5/15kg
Wall Ball: 9/6kg, 10/9ft
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score: Completion of prescribed work each minute
Goal: Keep all stations under 45 seconds
Stimulus: Leg Stamina / Midline Endurance
RPE: 7–8/10
Primary Objective: Hold consistent output and quality positions across all 12 minutes.
Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.
RX+:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 60m Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 185/125lb, 84/57kg
Farmers Carry: KB's 2x 32/24kg, or DB's 2 x 32.5/22.5kg
Wall Ball: 9/6kg
Level 2:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 60m Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 95/65lb, 43/30kg
Farmers Carry: KB's 2x 16/12kg, or DB's 2 x 15/12.5kg
Wall Ball: 9/6kg, 10/9ft
Level 1:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 60m Farmers Carry
minute 3: 10/8 Calorie Row
minute 4: 12 Wall Balls
Barbell: 20/15kg
Farmers Carry: KB's 2x 12/8kg, or DB's 2 x 12.5/7.5kg
Wall Ball: 6/4kg, 10/9ft
Mobility
PRVN Mobility #7
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories
3-4 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Star Plank
:45 Sandbag Bear Hug Hold
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