19/12/25 Friday Workout of the Day
- Aaron Marcelino
- Dec 13, 2025
- 2 min read
Warm-Up Flow
General Prep
2 Sets: For Quality
1:00 Calorie Ski or Row
10 Alternating Box Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
5 Single Arm Ring Row + :5 sec Ring To Chest Hold (Each Arm)
Barbell Prep
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 65-70%
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Then Load to Working Weights on the Bar
Strength
Bench Press
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining control on the descent. Sets of 5 at 80% should be challenging but repeatable with no breakdown in shoulder positioning.
Specific Prep After Bench Press
- Elevator Kip Swing to Chin Over Bar
3 Burpee Box Jump-Overs
3-5 Chest to Bar / Chin Over / Jumping Pull-Ups / Ring Rows
3 Burpee Box Jump Overs
Anaerobic Power + Gymnastics Density
"Taking Flight"
For Reps:
5 Sets:
1:00 AMRAP
10 Chest to Bar Pull-Ups
- Max Burpee Box Jump Overs
Rest 1:00 b/t sets
Box Height: 24/20in
Score = Sum Total Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6+ Burpee Box Jump Overs / Set
Stimulus: High-power interval work with pulling stamina and anaerobic output
RPE: 9/10
Primary Objective: Complete C2B unbroken each interval / or 2 sets or less
Secondary Objective: Maintain consistent burpee box jump-over numbers across all 5 sets
RX+:
15 Chest to Bar
– Max Burpee Box Jump Overs at 30/24in
Level 2:
10 Chin over the Bar Pull-Ups
Max Burpee Box Jump Overs
Box Height: 24/20in
Level 1:
1:00 AMRAP:
10 Jumping Pull-Ups
– Max Burpee Box Step-Overs
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
Optional Accessories
For Quality
3 Sets:
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