22/04/25 Tuesday Workout of the Day
- Aaron Marcelino
- Apr 19
- 2 min read
Warm-Up Flow
Body Heat + Mobility (6-8 min)
400m Run
1:00 Row or Bike
1:00 Row or Bike
General and Specific Prep (5-7min)
Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.
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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
3 Sets: For Time
400m Run
25/20 Calorie Row
15 Burpee Box Jump Overs
25/18 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in
Goal: 9-11 minutes per set
Time Cap: 12 minutes per set
Overall Time Cap: 40 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
RX+:
3 Sets: For Time
400m Run
30/24 Calorie Row
20 Burpee Box Jump Overs
30/22 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in
Level 2:
3 Sets: For Time
400m Run
20/16 Calorie Row
12 Burpee Box Jump Overs
20/14 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in
Level 1:
3 Sets: For Time
300m Run
18/14 Calorie Row
10 Burpee Box Step-Overs
18/13 Calorie Echo
300m Run
Rest 3:00 b/t sets
Box: 24/20in
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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