19/02/26 Thursday Workout of the Day
- Aaron Marcelino
- Feb 14
- 2 min read
Warm-Up Flow
General Prep
2:00 Cardio Choice
-
2 Sets For Quality
10 Alternating Box Step-Ups
10 Dead-Bugs
10 Bird-Dogs
Specific Prep
2 Sets:
9/7 Calorie Echo Bike
6 Dual Dumbbell Box Step-Ups
2 Partial Wall Walks to Pike (3sec Hold)
Barbell Prep
Back Squat
3 Reps @ 50%
3 Reps @ 55-60%
3 Reps @ 60-65%
Then Working Loads on the Barbell
Strength
Back Squat
Every 3:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
% is Based on 1RM Back Squat
Strength Conditioning
"Street Kings"
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
3-4-5-6 Wall Walks
Dumbbells: 2 x 22.5/15kg
Box Height: 24/20in
Wall Walk: 10in From Wall
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.
Stimulus: Unilateral leg stamina, cyclical output, and increasing shoulder fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases
Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set
RX+:
For Time
Every 3:00 x 4 Sets
14 Dual Dumbbell Box Step-Ups
16/12 Echo Bike
15m Handstand Walk
Dumbbells: 2 x 22.5/15kg
Box Height: 24/20in
Level 2:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 15/12.5kg
Box Height: 24/20in
Wall Walk: 10in From Wall
Level 1:
For Time
Every 3:00 x 4 Sets
10 Single Dumbbell Box Step-Ups
12/9 Echo Bike
1-2-3-4 Wall Walks
Dumbbells: 1 x 12.5/10kg
Box Height: 24/20in
Wall Walk: 30in From Wall
Big Class Option:
For Time
Every 3:00 x 4 Sets
12 Single Dumbbell Box Step-Ups
15/11 Echo Bike or 18/14 Cal Bike Erg /Row / Ski
3-4-5-6 Wall Walks
Dumbbells: 1 x 32/22.5kg
Box Height: 24/20in
Wall Walk: 10in From Wall
Starting on a 1:00 Delay to allow 3 groups and or any use of machines
Mobility
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
8:00 EMOM, For Load
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