24 & 26/02/26 Legends
- Aaron Marcelino
- Feb 20
- 2 min read
Tuesday
Warm-Up Flow
General Prep:
2 Sets: For Quality
1:00 Row
12 Alternating Box Step-Ups
:15 Hollow Hold
20 Glute Bridges
Specific Prep:
10 Barbell Romanian Deadlift
5 Box Step Up
10 Deadlifts
3 Box Step Up
--
Then Build to Working Weights and Height
Strength + Plyometric
Every 90 seconds x 10 Sets
3 Deadlifts @ Moderate
+
3-5 Box Step ups
Workout of the Day
"Hard Knock Life"
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettlebell: 10/8kg
Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE: 7/10
Primary Objective: Complete each set in under 3:15
Secondary Objective: Unbroken Kettlebell Swings
Mobility
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Thursday
Warm-Up Flow
Body Heat + Mobility
1:00-2:00 Cardio Choice
:30/:30 Samson Stretch
:20/:20 Banded Front Rack Stretch
General Prep
2 Sets, For Quality
:30 second Echo Bike
12-16 Alternating V-Ups
10 Goblet Cossack Squat
10 Ring Rows
Specific Barbell Loading
Front Squat
5 Reps @ Light
4 Reps @ Light +
3 Reps @ Light ++
Strength
Front Squat
Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ Light
Set 2: 5 Reps @ Light
Set 3: 3 Reps @ Moderate
Set 4: 5 Reps @ Moderate
Set 5: 7 Reps @ Moderate-Heavy
Workout of the Day
"All of the Lights"
For Calories:
12:00 EMOM
minute 1: 12 Goblet Reverse Lunges
minute 2: 10 Leg Raises
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 1x 10/8kg
Goal: 15/11+ Calories / Set
Stimulus: Midline and Quad Stamina
RPE: 8/10
Primary Objective: Complete the Lunges and Toes to Bar within the minute
Secondary Objective: Push the calories on the bike and look to increase on each set.
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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