16 & 18/09/25 Legends
- Aaron Marcelino
- Sep 13
- 2 min read
Tuesday
Warm-Up Flow
Mobility + Activation
100m Run
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:30/:30 Band-Assisted Lat Stretch
General + Specific Prep
8 Ring Kip Swings
8 Strict Laying Leg Raises
8 V-Ups
16 Box/Plate Step-Overs (Unweighted)/Box Taps
Optional Primer:
200m Run
6 Lying Leg Raises
6 Box/Plate Step-Overs/Box Taps
Conditioning
"Raspberry Beret"
4 Rounds
200m Run
20 Lying Leg Raises
20 Box/Plate Step-Overs
Score: Time
Time Cap: 32:00
Goal Time: 22:00-28:00
Stimulus: Long aerobic conditioning / sustained pacing
RPE: 7–8/10
Primary Objective: Maintain consistent splits across rounds
Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.
Mobility
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Thursday
Warm-Up Flow
Mobility Prep and Activation
1:00 Bike
:30/:30 Active Pigeon Stretch
:30/:30 Single Leg Glute Bridge Hold
General Prep
2 Sets: For Quality
6/4 Calorie Echo Bike
8/8 Single Leg Romaning Deadlift
Specific Barbell Prep and Build
On Both Deadlifts and Push Press
5 Reps @ Light to moderate load
3 Reps @ Light to moderate
3 Reps @ Moderate
3 Reps @ Moderate
Strength
15:00 EMOM
Minute 1: Push Press @ Light/Moderate weight
Minute 2: Deadlift @light/Moderate weight
Minute 3: Rest
Conditioning
"Little Red Corvette"
Every 3:00 x 3 Sets
15 KB Deadlifts
8/6 Calorie Echo Bike
KB: 16/12kg
Score: Total Sum Time
Time Domain: 2:00-2:20 / Set
Time Cap: 2:30 / Set
Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance
RPE: 9/10
Primary Objective: Complete each set in under 2:15
Secondary Objective: Maintain consistent pacing across all three intervals
Mobility
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
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