18 & 20/03/25 Legends
- Aaron Marcelino
- Mar 15
- 2 min read
Tuesday
Warm-Up: (8-10 minutes)
3 Sets: For Quality
1:00 Row, Increase Intensity Each Round
10 Scapular Push-Ups
8 Ring Rows
6 Inchworm
Gymnastics Skill Session (8-10 minutes)
"Mr. White"
Every 4:00 minutes x 4 Sets
13/9 Calorie Row
12 Ring Rows
4 Partial Wall Walks/Pike Push Ups
Goals:
Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.
Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.
Stimulus: High-intensity sprint effort
Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks
RPE (Rate of Perceived Exertion): 8.5/10
Effort should be aggressive but controlled, with some fatigue buildup round over round.
Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Bodybuilding Finisher
4 Sets: For Quality
15-20 Banded Face Pulls
10-12 Seated Banded Rows
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Thursday
General /Specific Movement Prep (6-8 minutes)
2 Sets: For Quality
7/5 Calorie Bike
20/20 Line Hops (Forward and Back / Side to Side)
10 Hollow Rocks
20 Glute Bridges
10 Air Squats @ 3311 Tempo
Specific Movement Prep (8-10 minutes)
:30 second Easy Bike
:30 second Single Under Practice
10 Alt-V Sit Ups
10 Wall Ball Squats
Into
:30 second Easy Bike
:30 second Single Under Practice
6-8 Crunches
10 Wall Balls
"Tread Lightly"
30:00 EMOM
minute 1: 10/6 Echo Bike
minute 2: 25 Single Unders
minute 3: 15 Abmat Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Balls 4/3kg
Stimulus: Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance.
The workout will escalate in difficulty over time, with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
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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