21/01/25 Tuesday Workout of the Day
- Aaron Marcelino
- Jan 18, 2025
- 2 min read
Warm-Up
3 Sets, For Quality
200m Run
4 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
6 Push Press
8 Abmat Sit-Ups
–
Into…
2 Sets, Building to working loads for the day.
4 Hang Power Cleans
4 Burpees to Target
4 Shoulder to Overhead
8 Abmat Sit-Ups
Conditioning
“Demodog Duo”
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups
Barbell Load: 61/43kg
Rx+:
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 GHD Sit-Ups
Barbell Load: 70/48kg
Level 1:
Part A)
0:00- 15:00
3 Rounds
200m Run
12 Hang Power Cleans
9 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
200m Run
12 Shoulder to Overhead
18 Abmat Sit-Ups
Barbell Load: 32/34kg
Score = Sum Total Time of Intervals
Level 2:
Barbell: 52/34kg
Score = Sum Total Time of Part A and Part B
Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes
Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.
Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.
Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.
Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.
RPE 7–8: You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories
4 Sets, For Quality
20 Russian Twists (Over and Back = 1)
- Max Hollow Hold
Rest 30 seconds
6 Inchworm to Hollow Hold (5sec @ Extended Plank)
- Max Weighted Plank @ 20/10kg
Rest 60 seconds b/t sets
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