17/12/25 Wednesday Workout of the Day
- Aaron Marcelino
- Dec 13, 2025
- 2 min read
Warm-Up Flow
General Prep:
For Quality
2 Sets:
1:00 Row
1:00 Bike
1:00 Run
10 Alternating Box Step-Ups
30m Light Farmers Carry w/Dumbbells or Kettlebells
Specific Prep:
Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique
-
4-6 Dual Dumbbell Step-Overs (Focus on Upright Torso, While Staying Low on the Box)
-
Get to working loads on Kettlebells and Focus on Room Set-Up
Long Aerobic Muscular Endurance Workout
“Engine Swap”
6 Sets:
5:00 AMRAP
18/13 Calorie Echo Bike
400m Run
18/14 Calorie Row
- Max [x]
Rest 1:00 b/t sets
[x] =
Station 1: Dual Dumbbell Step-Overs
Station 2: Dual Kettlebell Farmers Carry
Box Height: 20in
Dumbbells: 2 x 22.5/15kg
Kettlebells: 2 x 32/24kg
Score = Total Reps
1.5m Farmers Carry = 1 Rep
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry
Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina
RPE: 7.5–8/10
Primary Objective: Complete the buy in working segments in 3:45-4:15/set
Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval
Level 1:
12/9 Calorie Bike
300m Run
12/9 Calorie Row
– Max Single Dumbbell Step-Overs or Farmer Carry
DBs: 12.5/7.5kg
KBs: 2 x 16/12kg
Big Class Modifications and Notes:
Option 1:
Split class into two tracks alternating each set:
Track A: Step-Overs
Track B: Farmers Carry
Option 2:
Alternating Full Rounds
3 Sets:
5:00 AMRAP
400m Run
36/28 Calorie Row
- Max Farmers Carry
Rest 1:00
5:00 AMRAP
400m Run
36/26 Calorie Bike
- Max Dumbbell Step-Overs
Rest 1:00
Mobility
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories
For Quality
5 Sets
:45 Sorenson Hold
Rest as needed b/t sets and exercises

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