15 & 17/07/25 Legends
- Aaron Marcelino
- Jul 12, 2025
- 2 min read
Tuesday
Warm-Up Flow
Mobility and Activation
1:00 Seated Straddle w/ Alt. Toe Touches
10/10 Bird Dogs
General Prep:
2 Sets: For Quality Light DB
5 Hang DB DB Snatch
5 DB Push Press
5 Hang DB Power Snatch
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
Specific Cycling Prep
2 Sets: Light Load to Working Load
3 Tng Power Snatch
3 Burpees
3 Tng Power Snatch
3 Burpees
Rest 1:00 b/t sets
Conditioning
"Simple Design"
For Time:
3 Sets
12-9-6
Hang DB Power Snatch
Burpees over the DB
-rest 2:00 b/t sets-
Barbell: 12.5/10kg
Goal: 3:30-5:00 Sets
Score: Average Set Time
Time Cap: 20:00
Stimulus: Barbell Cycling Sprint / Burpee Power Output
RPE: 9/10
Large Class:
For Time:
3 Sets
12-9-6 Dumbbell Power Snatch
15-12-9 Burpees
-rest 2:00 b/t sets-
DB: 10/7.5kg
Core Finisher
4 Sets: For Quality
1:00 Forearm Plank
Rest :15
:30 Side Plank (Right)
Rest :15
:30 Side Plank (Left)
Rest :30
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Thursday
Warm-Up Flow
General Prep and Activation
2 Sets: For Quality
200m Run
:15 Arch Hold
Specific Prep
2 Sets
:15 Wall Lean March + :15 Wall Lean Sprint
3-5 Ring Rows with Controlled Eccentric
3 Half Kneeling Rotational Medball Slam
5 Squats
Gymnastics Strength Development
Every 2:00 x 5 Sets
5-7 Ring Rows
+
Workout of the Day
“Even Flow”
For Time:
300m Run
30-20-15-10 Leg Raises
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
Stimulus: High-Skill Gymnastics Volume / Aerobic Interference
RPE: 8.5/10
Big Class:
E3MOM (3 sets of each)
Station 1: 30 Toes to Bar
Station 2: 300m Run
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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