17/04/25 Thursday Workout of the Day

Aaron Marcelino
Apr 12, 2025
2 min read

Warm-Up

General Prep: (5-7 minutes)

1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)

–

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Mobility & Activation (5-7 Minutes)

:30 Wall Sit with Medball Squeeze

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31x1

Specific Prep (5-7 minutes)

Build-Up Sets (Light to Moderate Load)

5 Reps @ ~40%

5 Reps @ ~55%

3 Reps @ ~65%

Strength:

Back Squat

Every 2:30 x 6 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 90%+

% is Based on 1RM Back Squat

Workout Movement Prep (4-5 minutes)

Double Unders:
- 30 Single Unders → 15 Double Unders
- 10 Smooth Double Unders
Medball Cleans:
- 5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans
- 3 Fast, Explosive Reps

"The Cougar in the Car"

8:00 AMRAP

2-4-6-8-10-12...

Medball Cleans

10-20-30-40-50-60....

Double Unders

Medball: 9/6kg

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10

Rx+:

8:00 AMRAP

2-4-6-8-10-12...

Dual Dumbbell Squat Cleans

10-20-30-40-50-60....

Double Unders

Dumbbells: 2x 22.5/15kg

Level 2:

8:00 AMRAP