17/09/24 Tuesday Workout of the Day
- Aaron Marcelino
- Sep 14, 2024
- 1 min read
Warm-Up
400m Group Run
--
2 Sets, For Quality
30 second Tempo Air Squat (30x1)
15 second Ring Support Hold
5-10 Russian Push-Ups
5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups
10-15 second Chin Over Bar Hold
Gymnastics Skill Progression
"Circle of Life"
For Reps:
20:00 AMRAP
16 Wall Balls
4 Ring Muscle Ups
200m Run
Wallball: 9/6kg
10m = 1 Rep
Goal: 7-9 Rounds
Score: Rounds & Reps
RPE: 7/10
Rx+:
For Reps:
20:00 AMRAP
16 Wall Balls
5 Ring Muscle Ups
200m Run
Wallball: 12/9kg
Level 2:
For Reps:
20:00 AMRAP
16 Wall Balls
8 Feet Elevated Ring Rows
8 Ring Dips
200m Run
Wallball: 9/6kg
Level 1:
For Reps:
20:00 AMRAP
16 Wall Balls
8 Ring Rows (45 degree angle)
8 Push-Ups
200m Run
Wallball: 6/4kg
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Optional Accessories
For Quality:
5 Sets
5/5 Bulgarian Split Squat 30x1
7 P-Bar Dips 20x1 or 14 Push-Ups
-rest as needed b/t sets-
Sub for those that
Tempo is written as:
Eccentric/lowering - 3 second
Bottom - 0 second
Concentric/raising - Explosive
Top - 1 second
*These numbers are an example for the bulgarians.
If you don't have p-bars or matador bars, use dumbbells on boxes.

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