21-25/04/25 Lunchtime

Aaron Marcelino
Apr 19, 2025
2 min read

Monday

Warm-Up Flow

Body Heat + Mobility

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep

For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans

Strength Conditioning

“Without Fail”

Every 3:00 x 5 Sets

8 2DB Bench Press

4 2DB Hang Power Cleans + 4 2DB Front Squats

2 Pull to Stands

2DB: 17.5/12.5kg

Stimulus:

Pressing endurance (Bench Press)
Leg stamina & barbell cycling (Hang Squat Cleans)
Grip & pulling efficiency (Rope Climbs)

RPE: 7-8/10

Tuesday

Warm-Up Flow

Body Heat + Mobility

200m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

–

Then perform one mini-primer

200m Run

9/7 Calorie Row

5 Burpee Box Jump Overs

9/7 Calorie Bike

Muscular Stamina and Aerobic Conditioning

2 Sets: For Time

300m Run

18/14 Calorie Row

10 Burpee Box Step-Overs

18/13 Calorie Echo

300m Run

Rest 2:00 b/t sets

Box: 24/20in

Goal: 9-10 minutes per set

Time Cap: 20 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines
Keep burpee box jump overs smooth and controlled

Wednesday

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

18min EMOM

Odd: 12/10 Cal Bike

Even: 10 Push Up + 10 Ab Mat Sit Ups

Thursday

Warm-Up Flow

Body Heat + Mobility (4-5 min)

For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)

:15 Dead Hang + :15 Active Hang

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

For Quality

40 Single Unders

4 Ring Rows + 2 sec Eccentric (Lat Activation)

5 DB Strict Press + 5 DB Push Press

–

1 Set

40 Single Unders

4 Burpee Ring Rows

4-6 DB Push Press @ Working Load

Upper Body Density Triplet

"Make Me"

12:00 AMRAP

70 Single Unders

10 DB Push Press

5 Burpee + 5 Ring Rows

Load: 22.5/10kg

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

RPE: 8.5/10

Friday

Warm-Up Flow

Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets:

10/8 Calorie Row *Increase intensity each set