17/03/25 Monday Workout of the Day

Aaron Marcelino
Mar 15, 2025
2 min read

General Movement Prep (8 minutes)

8:00 EMOM

Minute 1: Row @ Easy Pace

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)

Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders

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Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Strength

Deadlifts

Every 3:00 minutes x 5 Sets

5 Reps @ 70-75% of 1RM

Specific Workout Prep (8-10 minutes) (Coaches Notes)

Reduce loads to a good starting weight for Power Cleans

Coach Led 3-4 Reps of a smooth Power Clean off the floor with the focus on patience to the knee and then speed through the hips.

Then have athletes work up to working height on Box as well as working loads on the Power Clean

"Skinny Pete"

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 84/57kg

Box Height: 30/24in

*Box Jumps can be a step-down or jump down

Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.
Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

Stimulus: Explosive strength & power workout