18/10/25 Saturday Workout of the Day
- Aaron Marcelino
- Oct 11, 2025
- 2 min read
Warm-Up Flow
General Warm-Up
3 Sets: For Quality
1:30 Row
5 Inchworm to Hollow
10 Down Dog to Up Dog
5 Pike Push-Ups
10 Sumo Stance Good Mornings
10 Alternating Box Step-Ups
5 Box Jumps
Specific Prep:
- Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.
- Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps
- Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.
- Perform 3-5 Box Jump Overs
- 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.
Light Primer:
2 WFHSPU
4 Pull-Ups
4 Sumo Deadlifts
4 Box Jump Overs
5/4 Calorie Row
Conditioning
“Cascade”
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Jump Overs
minute 5: Calorie Row
minute 6: Rest
Barbell: 85/55kg
Box Height: 24/20in
*Start In a Waterfall rolling in on the minute to different stations
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score: Total Reps Across All Stations
Goal: 75/70+ Per Round (225/210+ Total)
Stimulus: Gymnastics + Posterior Chain Capacity / Aerobic Power
RPE: 8/10
Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.
Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.
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
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