22/09/25 Monday Workout of the Day
- Aaron Marcelino
- Sep 20, 2025
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
:30 Jump Rope
10 Hollow Rocks
10 Arch Rocks
12 Alternating Box Step-Ups
6-8 Bar Kip Swings
3-4 Jumping Pull-Ups with Controlled Lower
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
Then working weight on the bar.
Strength
Back Squat
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Primer Before the Conditioning Piece
2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups
20 Double Unders
4 Dual Dumbbell Step-Ups
Conditioning
“If You Give a Mouse a Pull-Up”
16:00 EMOM
minute 1: -Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 50 Double Unders
minute 3: - Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2x22.5/15kg
Box Height: 20in
Score: Total Reps (Pull-Ups + Step-Ups)
Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance
RPE: 7–8/10
Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping
Secondary Objective: Stay consistent across rounds while managing grip and breathing
Level 2:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: - Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2x15/12.5kg
Box Height: 20in
Level 1:
16:00 EMOM
minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows
minute 2: 60 Single Unders
minute 3: - Max Single Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 1 x 12.5/10kg
Box Height: 20in
Mobility
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories
5 Sets
:30 Renegade Rows
:30 Rest
:30 V-Ups
:30 Rest

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