16-20/06/25 Lunchtime
- Aaron Marcelino
- Jun 14
- 2 min read
Monday
Warm-Up
General Prep
2 Sets, For Quality
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Workout of the Day
“Red Pill or Blue Pill”
5 Sets: For Time
10 KB Hang Power Snatch
10 Box Step-Ups
10 Goblet Squats
Rest 1:00 b/t sets
KB: 20/16kg
Box Height: 24/20in
Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Tuesday
Warm-Up Flow
Mobility and Body Heat
500/450m Row
--
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpion Stretch
:30/:30 Samson Lunge Stretch
General Prep
For Quality
:30 Jump Rope
:15 Ring Support Hold
:10 Bottom Of Dip Hold
6 Inchworm Push-Ups
10 Hollow Rocks
Workout of the Day
"Neo"
For Time:
Buy-In: 800/700m row
Directly Into...
5 Rounds
8 Burpee Jumping Pull-Ups or 8 Burpee + 8 Ring Rows
18 Abmat Sit-Ups
90 Single Unders
Directly into..
Cash-Out: 400/350m Row
Goal: Complete between 15-18 minutes
Time Cap: 25min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Wednesday
Warm-Up Flow
General Prep
3:00 Cardio Choice
--
10 Torso Rotations
10 Cat Cows (Slow and Controlled)
10 Bird-Dogs
10 Dead-Bugs
Specific Prep
For Quality
8/8 Single Leg Kettlebell RDL
10 Russian Kettlebell Swings
20 Glute Bridges
4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups
Workout of the Day
“The Architect”
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 15 Russian Kettlebell Swings
Station 2: Bench Press + :45 Straight Arm Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 16/8kg
:20-:30 Plank
Goal: Build strength while maintaining quality movement under fatigue
Stimulus: Posterior chain + upper body pressing under fatigue and midline tension
RPE: 7.5–8/10
Thursday
Warm-Up Flow
General Prep
For Quality
12/9 Calorie Echo Bike / 200m Run
2 Wall Walks + :20 Nose to Wall Handstand Hold
:30 Wall Sit
:30/:30 Side Plank
Workout of the Day
“Agent Smith Protocol”
Every 8:00 x 2 Sets
15/11 Calorie Echo Bike
2 Wall Walks
300m Run
2 Wall Walks
100m Farmers Carry
Load: 16/8kg
Goal: Finish each round in 6:00–7:30; use remaining time to recover
Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning
RPE: 7.5/10
Friday
Warm-Up Flow
Mobility and Activation Work
For Quality
:30/:30 Couch Stretch
:30/:30 Pigeon Pose
Specific movement Prep
2 Sets, For Quality
5 DB Tall Muscle Cleans
5 DB Tall Power Cleans
Workout of the Day
"Closer to the Sun"
3 Rounds for Time
15 DB Hang Power Clean
15-12-9 Kipping Knee Raises
15 DB Thrusters
15-12-9 Lateral Burpee Step-Overs
Load: 17/10kg
Goal: 10-13 minutes
Time Cap: 15 minutes
Stimulus: High-volume engine test with barbell cycling and gymnastics interference
RPE: 9/10
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