23/01/25 Thursday Workout of the Day
- Aaron Marcelino
- Jan 18, 2025
- 2 min read
Warm-Up
400m Easy Run
—
2 Sets, For Quality
9/7 Calorie Machine of Choice
:30 second Jump Rope
10/10 Single Leg Glute Bridge
Conditioning
“Eleven’s Fury”
8 Sets, For Max Reps
3:00 AMRAP / 1:00 Rest
12/9 Calorie Echo Bike
200m Run
12/9 Calorie Row
- Max Double Unders
*Can Sub Equivalent Ski Erg Calories for the Row and sub 13/10 Cal Assault Bike or 14/11 Bike Erg for the Echo Bike
Goal: 30+ Double Unders / Set
Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.
Secondary Objective: Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.
Stimulus: A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE: ~8/10
Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Rx+:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
200m Run
15/12 Calorie Row
- Max Double Unders
Level 1:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
150m Run
10/8 Calorie Row
- Max Single Unders
Level 2:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
200m Run
10/8 Calorie Row
- Max Double Unders
Mobility
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
4 Sets, For Quality
10/10 Banded Psoas March

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