20/09/25 Saturday Workout of the Day
- Aaron Marcelino
- Sep 13, 2025
- 1 min read
Warm-Up Flow
Mobility Prep and Activation
2:00 Cardio Choice
:20/:20 Quadruped Thoracic Rotations
General Prep
2 Sets: For Quality (Empty Barbell)
2 Box Get-Overs
4 Tall Muscle Clean
4 Tall Power Cleans
8 Barbell Reactive Quarter Squat Jumps
8 Wall Balls
Specific Primer
Take 5:00 to Build to working loads on the Hang Power Cleans
-
Then
3 Box Get Overs
4 Hang Power Cleans
6 Wall Balls
4 Hang Power Cleans
3 Box Get Overs
Conditioning
"Purple Rain"
For Time, With a Partner
25 Box Get-Overs
50 Hang Power Cleans
100 Wall Balls
50 Hang Power Cleans
25 Box Get-Overs
*Split Work as desired to complete the workout
Box: 40in Box
Barbell: 70/47.5kg
Wall Ball: 9/6kg, 10/9ft
Score: Time
Time Domain: 16:00–22:00
Time Cap: 25:00
Stimulus: Teamwork / Barbell Cycling / Full-Body Stamina
RPE: 8/10
Primary Objective: Maintain fast, efficient transitions between partners to minimize downtime
Secondary Objective: Break barbell and wall ball sets into sustainable chunks to preserve power output
Mobility
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch

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