20/08/25 Wednesday Workout of the Day
- Aaron Marcelino
- Aug 16
- 2 min read
Warm-Up Flow
General Prep
3 Sets: For Quality
12 Alternating Box Steps
8/8 Single Leg Barbell Romanian Deadlift
12 Alternating V-Ups
Specific Prep
3-4 Sets
2-4 Sumo Deadlifts
3-5 Strict Press
4-6 Alternating Dumbbell Step-Ups
4-6 GHd Sit-Ups or modification
Building towards working weights and movement patterns
Workout of the Day
"He Must Work Out"
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 GHD Sit-Ups
Sumo Deadlift: 143/93kg
Strict Press: 43/30kg
Dual Dumbbell Step-Ups: 22.5/15kg, 20in
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
Stimulus and Objectives:
Goal: Complete all 5 sets with controlled pacing and focus on movement integrityTime Domain: ~3:00–3:30 per round
Stimulus: Strength-Endurance / Midline Integrity & Movement Control
RPE: 6.5–7.5/10
Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading.... not time.
Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.
RX+:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 GHD Sit-Ups
Sumo Deadlift: 162/102kg
Strict Press: 52/34kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
Level 2:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
12 GHD Sit-Ups
Sumo Deadlift: 102/70kg
Strict Press: 34/25kg
Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in
Level 1:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Alternating Box Step-Ups
16 Abmat Sit-Ups
Sumo Deadlift: 70% of 1RM Deadlift
Strict Press: 20/15kg
Box Height 24/20in
Big Class:
Stations EMOM
Mobility
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
4 Sets: For Completion
:45 Sorenson Hold
:15 Rest
:45 Barbell Z-Press @ 45/35lb, 20/15kg
:15 Rest
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