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20/09/24 Friday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up

2-3 Sets, For Quality

1:00 Row (:30 ez/:20 mod/:10 hard)

2/2 Single Arm Devils Press


Strength


Bench Press

Every 3:00 x 4 Sets

3 Reps @ 80%

Rest 30 seconds 

5 Reps @ 70%


"King of Pride Rock"


2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -


Continue until 40 Reps


Dumbbells: 2x22.5/15kg


Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

*first 3 intervals 2min last interval 3min


Rx+: 


2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -


Continue until 55 Reps


Dumbbells: 2x22.5/15kg


Level 2:

2-2-2-3 Intervals

18/15 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -


Continue until 40 Reps


Dumbbells: 2x15/12.5kg


Level 1:

2-2-2-3 Intervals

15/12 Calorie Row

-Max Single Arm Devils Press

- Rest 1:00 b/t sets -


Continue until 40 Reps


Dumbbells: 1x 12.5/7.5kg


PRVN Recovery #5


Optional Accessories 

3-4 Sets, For Quality 

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