17/07/25 Thursday Workout of the Day
- Aaron Marcelino
- Jul 12, 2025
- 1 min read
Warm-Up Flow
General Prep and Activation
2 Sets: For Quality
200m Run
:15 Arch Hold
Specific Prep
2 Sets
:15 Wall Lean March + :15 Wall Lean Sprint
3-5 Jumping Pull-Ups with Controlled Eccentric
3 Half Kneeling Rotational Medball Slam
5 Bar Kip Swings + 5 Kipping Knees to Chest
Gymnastics Strength Development
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
*We are looking to add weight to the Strict Pull-Ups if possible
Workout of the Day
“Even Flow”
For Time:
400m Run
40 Toes to Bar
400m Run
30 Toes to Bar
400m Run
20 Toes to Bar
400m Run
10 Toes to Bar
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
Stimulus: High-Skill Gymnastics Volume / Aerobic Interference
RPE: 8.5/10
RX+:
For Time:
50 Toes to Bar
400m Run
40 Toes to Bar
400m Run
30 Toes to Bar
400m Run
20 Toes to Bar
400m Run
10 Toes to Bar
Level 2:
400m Run
30-20-15-10 Toes to Bar
Level 1:
300m Run
30-20-15-10 Kipping Knee Raises
Big Class:
E3MOM (3 sets of each)
Station 1: 40 Toes to Bar
Station 2: 400m Run
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
4 Sets: For Quality
10-12 Dumbbell Pull-Overs

Comments