16/10/24 Wednesday Workout of the Day
- Aaron Marcelino
- Oct 12, 2024
- 2 min read
Warm-Up:
Progressive Warm-Up and Primer
20 seconds on / 10 second Transition
- Machine of Choice
- Deep Lunge Mountain Climbers
- Dead-Hang
- Alternating V-Ups
- Alternating Box Step-Ups
--
2:00 *Talk through next movements
--
20 seconds on / 10 second Transition
- Machine of Choice
- No Jump Burpees
- Kipping Knees to Chest
- Jump Rope Practice
- Step-Down Box Jump
--
2:00 *Talk through next movements
--
20 seconds on / 10 second Transition
- Echo
- Line Facing Burpees
- Double Unders
- Toe to Bar
- Row
- Box Jump Overs
"Blessed In The Morning, Cursed in the Afternoon"
Every 2:00 x 4 Sets
12/9 Calorie Echo Bike
9 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
48 Double Unders
12 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
12/9 Calorie Row
9 Box Jump Overs
Box: 24/20''
Goal Time Domain: 1:00-1:15 on / :45-:60 sec off
Time Cap: 1:40/ Round
Stimulus: V02 Max / Lactic Endurance Intervals
RPE: 8/10
Rx+:
Every 2:00 x 4 Sets
15/10 Calorie Echo Bike
10 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
60 Double Unders
15 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
15/12 Calorie Row
10 Box Jump Overs
Box: 24/20''
Level 1:
Every 2:00 x 4 Sets
8/6 Calorie Echo Bike
6 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
60 Single Unders
12 Hanging Knee Raises
Rest 2:00
Every 2:00 x 4 Sets
9/7 Calorie Row
7 Box Jump Overs
Box: 24/20''
Level 2:
Every 2:00 x 4 Sets
10/7 Calorie Echo Bike
7 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
36 Double Unders
9 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
10/8 Calorie Row
8 Box Jump Overs
Box: 24/20''
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
Optional Accessories
For Quality:
5 Sets
:45 Ring Plank
Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.
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