20/01/26 Tuesday Workout of the Day
- Aaron Marcelino
- Jan 17
- 2 min read
Warm-Up Flow
General Prep
2 Sets:
200m Run or 1:00 Bike
10 Cossack Squats
6 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
Specific Loading for the Single KB Front Rack Lunge
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Perform 2 Sets x 3-5 Walking Steps on Each Side building to load
Spend 10 minutes with Prep and Primers for Ring Muscle-Ups
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2 Sets
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
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5:00-8:00 Practice
or
or
Aerobic / High Skill Gymnastics Conditioning
"Parallel Paths"
For Time:
Every 8:00 x 4 Sets
600m Run
15m Single Kettlebell Front Rack Walking Lunges
30/22 Calorie Echo Bike
7/5 Ring Muscle-Ups
Strict Strength Level 3:
For Time:
Every 8:00 x 4 Sets
600m Run
15m Single Kettlebell Front Rack Walking Lunges
30/22 Calorie Echo Bike
10/8 Strict Pull-Ups
10/8 Strict Ring Dips
Kettlebell: 24/16kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 5:45-6:45/set
Time Cap: 8:00/Set
Stimulus: Aerobic repeatability with unilateral leg loading and high-skill upper-body gymnastics
RPE: 8/10
Primary Objective: Maintain consistent set times across all four intervals
Secondary Objective: Execute high-quality gymnastics without excessive breakdown late
Level 2:
Every 8:00 x 4 Sets
600m Run
15m Single Kettlebell Front Rack Walking Lunges
25/18 Calorie Echo Bike
8/6 Strict Pull-Ups
8/6 Strict Ring Dips
Kettlebell: 20/12kg
Level 1:
Every 8:00 x 4 Sets
400m Run
15m Walking Lunges
20/14 Calorie Echo Bike
10 Ring Rows
10 Push-Ups
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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