20-24/10/25 Lunchtime
- Aaron Marcelino
- Oct 18, 2025
- 3 min read
Monday
Warm-Up Flow
Mobility, Body Heat, and Activation
25/20 Calorie Row @ Easy Pace
:30 Childs Pose
General Prep
For Quality
12/9 Calorie Echo
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups
3 High Box Jumps *Building Height
Conditioning
“American Idiot”
Every 3:00 x 5 Sets
15/11 Echo Bike or 16/13 Calorie Bike Erg
10 DB Power Cleans
15 American Kettlebell Swings
Power Cleans: 22.5/15kg
Kettlebell Swings: 24/16kg
Score: Sum Total Time
Time Cap: 2:40 / Set
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.
Stimulus: Posterior chain power with cyclical fatigue under moderate-to-heavy barbell loading. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work
RPE: 8–9/10
Tuesday
Warm-Up Flow
General Warm-Up
For Quality
1:00 Cardio Choice
8 Medball Deadlifts + 8 Medball Front Squats
Workout Primer
8 Bar Kip Swings
4 Strict Knee Raises
8 Wall Balls
4 Kipping Knees to Chest
4-6 Kipping Toes to Target, building towards bar or ideal height for the workout
Conditioning
“Basket Case”
15:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Toes to Bar/15 Lying Leg Raises
Wall Ball: 9/6kg, 10/9ft
Score: Total Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 100–125+ Wall Balls by the end of 10 minutes.
Stimulus: Muscular endurance and midline fatigue management with interference.
RPE: 8.5/10
Wednesday
Warm-Up Flow
General Warm-Up
For Quality
200m Run
:30 Jump Rope (Running Singles, Singles, Double Unders)
10m A Skips
10m B-Skips
2x (10m/10m) Lateral Shuffle
Conditioning
“Brain Stew”
3 Rounds for Time
500m Row
50 Double Unders/70 Single Unders
600m Run
Score: Time
Time Cap: 20:00
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 16:00–18:00 total time, aiming for consistent splits per round. Split per round @ 6-7 minutes / round
Stimulus: Aerobic stamina and cyclical efficiency with interference from skill work under fatigue.
RPE: 7.5–8.5/10
Thursday
Warm-Up Flow
General Warm-Up:
2:00 Cardio Choice
-
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
12 Deep Lunge Mountain Climbers
-
For Quality
8 Bradform Press with Lockout
4 No Jump Burpees
4 Jump Pull-Ups with Controlled eccentric
Benchmark Testing
Part A) 0:00-10:00 (AMRAP)
5 DB Push Press
10 DB Reverse Lunges
100m Run
10:00-12:00 Rest
Part B) 12:00 - 13:00
-Max Unbroken Strict Pull-Ups/Ring Rows
13:00 - 15:00 Rest
Part C) 15:00 - 20:00
For Time:
50 Burpees to Bumper Plate 20kg
*Must reach full hip extension on Weight Plate
Score:
Part A) Load
Part B) Reps
Part C) Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal:
- Push Press: Find a true 3RM at 95%+ of your 1RM
- Pull-Ups: Complete 5+ unbroken strict pull-ups
- Burpees: Complete the 50 Burpees in under 4:00 .
Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.
RPE: 9/10
Friday
Warm-Up Flow
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
General Movement Prep
For Quality
8 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then...
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
Conditioning
“Give Me Novacaine”
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 70/45kg
Box: 24/20in
Score: Time
Time Cap: 15:00
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6:00–10:00
Stimulus: Posterior chain stamina and lower body muscular endurance tester.
RPE: 8–9/10
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