16-20/03/26 Lunchtime
- Aaron Marcelino
- Mar 14
- 3 min read
Monday
Warm-Up Flow
General Prep
200m Run
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12 Alternating Box Step-Ups
5 Inchworm Push-Ups (Hand Release)
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:15 Hollow Hold
:15 Arch Hold
Specific Prep
10 Knee Hug + Lunge and Twist
8 Single Dumbbell Step-Overs (Warm-Up Loads)
5 Inchworm Push-Ups (Hand Release)
10 Modified False Grip Ring Row
:10 Ring Support Hold
:10 Bottom of Dip Hold
200m Run
*Modified False Grip = Knuckles over Rings, but not fully on pisiform bone
Primer
8 Single Dumbbell Step-Overs at working weight and height
8 Muscle-Up Rows
2 x [:05 Ring Support Hold + :03 Eccentric + :05 Bottom of Dip Hold]
3 Toenail Spot Ring Muscle-Ups or Low Ring Muscle-Up Transitions + Jump to Support
Conditioning
"Fading Light"
For Time
400m Run
30 Box Step-Overs
12/9 Ring Rows or 15/12 C2B
400m Run
20 Box Step-Overs
9/7 Ring Rows or 12/9 C2B
400m Run
10 Box Step-Overs
7/5 Ring Rows or 9/6 C2B
400m Run
Box: 24/20in
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 14:00-19:00
Time Cap: 20:00
RPE: 8.5–9/10
Stimulus: Aerobic Capacity / Gymnastics Skill
Tuesday
Warm-Up Flow
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
:15/:15 Banded Front Rack Stretch
1:00 Jump Rope (moving from singles to practicing and touching on doubles)
Specific Primer
1-2 Controlled Sets:
5 Deadlifts
10 Wall Balls
25 Double Unders /40 Single Unders
Conditioning
"Dead Weight"
For Time:
Every 3:00 x 5 Sets
10 Deadlifts
20 Wall Balls
50 Double Unders/ 100 Single Unders
Wall Ball: 9/6kg to 10/9ft
Deadlift: 100/70kg
Score = Sum Total Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round
RPE: 8.5/10
Stimulus: Barbell Conditioning / Lactate Threshold
Wednesday
Warm-Up Flow
General Prep
1:00 Bike
6/6 Single Arm Upright Row
6/6 Single Arm Press
4 Inchworm Push-Ups
8 Hollow Rocks
8 V-Ups
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1:00 Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
4 Inchworm Push-Ups
6 Bar Kip Swings
4 Strict Knee Raises
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
Workout Primer
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Build to loads on db hang clean and jerk, touch on toe to bar technique and modifications, and go over Wall Walk mods and technique
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5/4 Calorie Echo Bike
2/2 Single Arm Dumbbell Hang Clean and Jerk @ Working loads
4 Toes to Bar
1 Wall Walk
Conditioning
"Static Noise"
12:00 AMRAP
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Toes to Bar
3 Wall Walks (10in from wall)
Dumbbell: 22.5/15kg
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 3-5 rounds
RPE: 8–8.5/10
Stimulus: Aerobic Capacity / Midline / Unilateral Muscular Endurance
Thursday
Warm-Up Flow
General Prep
For Quality
1:00 Row
:15 Wall Lean March + :15 Wall Lean Sprint
10 Knee Hug + Lunge and Twist
8 Alt Box Step-Ups
6/6 Dynamic Lateral Lunge
Specific Prep
200/150m Row
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
2 Shuttle Runs
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200/150m Row
3 Burpee Box Jumps
2 Shuttle Runs
Conditioning
"Ground & Pound"
For Time:
4 Sets:
300/240m Row
12 Burpee Box Jumps
8 Shuttle Runs
Rest 1:00 b/t sets
Box Jump: 24/20in
Shuttle Run: 7.5/7.5m
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 3:00–4:00 per set / Total Time 20:00
RPE: 8/10
Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning
Friday
Warm-Up Flow
For Quality
5/5 Dumbbell Windmills
8-10 Deficit Push-Ups
:15 Hollow Hold
Specific Prep
2 Sets:
3-5 Barbell Bench Press Building to Working Loads
4-6 Dumbbell Renegade Rows, Building to Working Loads
5-7 Sit-Ups, increasing range of motion and getting correct set-up
Strength EMOM
"Iron Minute"
For Load
16:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 14 Renegade Rows
Minute 3: 18 Sit-Ups
Minute 4: Rest
Bench Press: 60% of 1RM
Renegade Row: 2x22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete all reps within each minute with 10–20 seconds to spare
RPE: 6-7/10
Stimulus: Strength / Muscular Endurance / Midline
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