15-19/12/25 Lunchtime
- Aaron Marcelino
- Dec 13, 2025
- 3 min read
Monday
Warm-Up Flow
Mobility Prep and Activation
1:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
General Movement Prep
For Quality
20 Lateral Line Hop or Bar Hops
4 Inchworm Push-Ups
4 Tall Muscle Cleans (with stick)
8 Squats
High Intensity Couplet
"Full Throttle"
For Time
5 Rounds for Time
21 DB Thrusters
15 DB Facing Burpees
DBs: 15/10kg
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Cap: 16 minutes
Stimulus: High-output sprint conditioning with pressing stamina
RPE: 9/10
Tuesday
Warm-Up Flow
General Warm-Up
2:00 Cardio Choice
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:20 Alternating Arm Swings
:20 Back Slaps
:15/:!5 Single Arm Plank
:15 Hollow Hold
:15 Arch Hold
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:30 Jump Rope
7.5m Inchworm Walk-Out
:15 Active Hang + :15 Dead-Hang
10 Hollow Rocks
10 Arch Rocks
1 Wall Walk + :15 Nose to Wall Handstand Hold
Specific Prep
:30 Jump Rope (Single or Doubles)
8/8 Single Arm Dumbbell Deadlifts (Center of Body, Between the Feet)
6 Alternating Dumbbell Hang Snatch
10 Bar Kip Swings
6-8 Ring Rows
2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)
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:30 Jump Rope (Single or Doubles)
8 Alternating Dumbbell Snatch (Building to Working Loads)
10 Bar Kip Swings + 4 Strict Pull-Ups or 6-8 Ring Rows
2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)
Gymnastics Density
"Skyline Crit"
20:00 AMRAP
2 Wall Walk
8 Alternating Dumbbell Snatch
16 Ring Rows
32 Single Unders
Dumbbell: 22.5/12.5kg
Score = Rounds and Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: ~ 10 Rounds +/- 10-15 reps
Stimulus: Skill under fatigue with upper-body stamina and moderate cyclical volume
RPE: 8/10
Wednesday
Warm-Up Flow
General Prep:
For Quality
1:00 Row
1:00 Bike
1:00 Run
10 Alternating Box Step-Ups
30m Light Farmers Carry w/Dumbbells or Kettlebells
Specific Prep:
Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique
-
4-6 Dual Dumbbell Step-Overs (Focus on Upright Torso, While Staying Low on the Box)
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Get to working loads on Kettlebells and Focus on Room Set-Up
Long Aerobic Muscular Endurance Workout
“Engine Swap”
4 Sets:
5:00 AMRAP
18/13 Calorie Echo Bike
400m Run
18/14 Calorie Row
- Max [x]
Rest 1:00 b/t sets
[x] =
Station 1: Dual Dumbbell Step-Overs
Station 2: Dual Kettlebell Farmers Carry
Box Height: 20in
Dumbbells: 2 x 22.5/15kg
Kettlebells: 2 x 32/24kg
Score = Total Reps
1.5m Farmers Carry = 1 Rep
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry
Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina
RPE: 7.5–8/10
Thursday
Warm-Up Flow
Bodyheat and Mobility
1:00 - 2:00 Cardio Choice
--
:30 Up Dog to Down Dog
:30/:30 Active Pigeon Pose
:30/:30 Samson Stretch Hold
10 Alternating Scorpions
Mix Modal Triple
"Workout Interrupted"
For Time
4 Rounds for Time
25 Wall Balls
15 DB Power Clean and Push Jerk
*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups
Wall Ball: 9/6kg
Barbell: 15/10kg
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Cap: 16:00
Stimulus: Midline, Leg Stamina
RPE: 8/10
Friday
Warm-Up Flow
General Prep
For Quality
1:00 Calorie Ski or Row
10 Alternating Box Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
5 Single Arm Ring Row + :5 sec Ring To Chest Hold (Each Arm)
-
3 Burpee Box Jump-Overs
3-5 Chest to Bar / Chin Over / Jumping Pull-Ups / Ring Rows
3 Burpee Box Jump Overs
Anaerobic Power + Gymnastics Density
"Taking Flight"
For Reps:
5 Sets:
2:00 AMRAP
15 Ring Rows
- Max Burpee Box Jump Overs
Rest 1:00 b/t sets
Box Height: 24/20in
Score = Sum Total Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6+ Burpee Box Jump Overs / Set
Stimulus: High-power interval work with pulling stamina and anaerobic output
RPE: 9/10
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