21/02/26 Saturday Workout of the Day
- Aaron Marcelino
- Feb 14
- 2 min read
Warm-Up Flow
Body Heat and Activation
2 Sets
Warm-Up Game
Rowing Golf
- Row to 1000m with a partner, alternating every 100m
- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.
- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep
2 Sets:
8 Medball Sit-Up Toss / Throw
8 Alternating Box Step-Ups
4 Box Jumps
6-8 Push-Ups
*Building progressions to movements for the day and going over targeted points of performance
Conditioning
"Point Break"
20:00 AMRAP
500m Row
20 Alternating Medball Throw Sit-Ups*
20 Box Jumps
20/14 Synchro Push-Ups
Row = Combined
For Partner Sit-Ups = Feet are set to 5ft Apart, Medball @ 6/4kg
Box Jump Height: 30/24in, Combined Reps
Push-Ups
Male/Male = 20 Reps
Male/Female = 17 Reps
Female/Female = 14 Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Stimulus: Partner aerobic capacity with shared midline and upper-body stamina
Workout RPE: 7/10
Primary Objective: Keep paces and breaks cyclical throughout
Secondary Objective: Maintain clean synchro standards without long pauses
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
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