17/11/25 Monday Workout of the Day
- Aaron Marcelino
- Nov 15, 2025
- 2 min read
Warm-Up Flow
1:30 Bike
-
2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
:20:20 Side Plank
6/6 Single Arm Kettlebell Clean
10 Air Squats
+
Build to working loads for the Dual Kettlebell Front Rack Carry
Primer:
1 Rope Climb
15m Dual Kettlebell Front Rack Carry
7/5 Calorie Bike
Conditioning
“Interstellar”
5 Sets
1:30 AMRAP
3/2 Rope Climbs
30m Dual Kettlebell Front Rack Carry
- Max Calorie Bike (Echo / Bike Erg, Assault)
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: 24/16kg
Score = Sum Total Calories
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 15/11+ Calories / Set
Stimulus: Grip and midline fatigue carried into aerobic power intervals.
RPE: 8/10
Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.
Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.
RX+:
5 Sets
1:30 AMRAP
1 Legless + 3/2 Rope Climbs
30m Dual Kettlebell Front Rack Carry
- Max Calorie Bike
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: 32/24kg
Level 2:
5 Sets
1:30 AMRAP
3/2 Rope Climbs
30m Dual Kettlebell Front Rack Carry
- Max Calorie Bike
Rest 1:30 b/t sets
Rope Climb 15ft
Kettlebell: 20/12kg
Level 1:
5 Sets
1:30 AMRAP
3/2 Pull to Stands
30m Dual Kettlebell Front Rack Carry
- Max Calorie Bike
Rest 1:30 b/t sets
Kettlebell: 16/8kg
Big Class
5 Sets
0:00-1:00
3/2 Rope Climbs
1:00-1:30
30m Dual Kettlebell Front Rack Carry
1:30-2:00
Max Calorie Echo Bike
2:00-3:30
- Rest -
Finisher
For Quality
3 Sets
10 Ring V-Outs
10/10 Three Point Dumbbell Row
10-15 Dual Dumbbell Bicep Curls
Mobility
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch

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