15/11/25 Saturday Workout of the Day
- Aaron Marcelino
- Nov 8, 2025
- 2 min read
Warm-Up Flow
Body Heat and Activation
2 Sets
6 Inchworm Push-Ups
Rowing Golf
- Row to 1000m with a partner, alternating every 100m
- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.
- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep
2 Sets
6 Synchro Abmat Sit-Ups
6 Synchro Dumbbell Snatch
2 Wall Walks (Each)
*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch
Conditioning
"A Few Good Partners"
With a Partner, For Time
150/120/90 Cal Row (Split)
1000m Run (Together)
80 Synchro Abmat Sit-Ups (Together)
60 Burpees (Split)
40 Synchro Alternating Dumbbell Snatch (Together)
20 Wall Walks (Split)
Dumbbell: 22.5/15kg
Wall Walk to 10in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 25-30 minutes
Time Cap: 35 minutes
Stimulus: This workout develops aerobic endurance, midline control, and teamwork efficiency. It blends synchronized and split efforts, requiring steady pacing and communication. The row and run build shared aerobic output, while the sit-ups, snatches, and wall walks challenge coordination and body control under fatigue.
RPE: 7–8/10 — Sustained effort that never fully redlines. Both partners should stay moving and trade off just before form or rhythm breaks down.
Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.
Secondary Objective: Fast transitions between movements and partner switches
Mobility
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
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