25/02/25 Tuesday Workout of the Day
- Aaron Marcelino
- Feb 22, 2025
- 2 min read
General Warm-Up: (10 minutes)
10:00 EMOM
Minute 1: 45 second Bike
Minute 2: 7.5m Walking Inchworm to Hollow
Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows
Minute 4: 45 second Row
Minute 5: 30-40 second Wall Lean March
Specific Warm-Up: (8-10 minutes)
Go over fine tuning movement patterns and skills for the day
Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.
Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.
Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.
Primer: (3-4 minutes)
5/4 Cal Bike
3 Burpees to Target
2 Chest to Bar Pull-Ups or Pull-Up Option
- Rest 1:00 -
5/4 Cal Row
2 Shuttle Runs
1 Wall Walk
"The Doctor"
10:00 AMRAP
12/9 Cal Echo Bike or 13/10 Cal Bike Erg
10 Burpees to Target
8 Chest to Bar Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
12/9 Calorie Row
6 Shuttle Runs
3 Wall Walks
Shuttle Run = 7.5m / 7.5m out and back
Goal: 4-6 Rounds / 10:00 AMRAP
Score: Rounds & Reps
Stimulus: Cyclical / Bodyweight Conditioning
RPE: 8/10
Level 2:
10:00 AMRAP
12/9 Cal Echo Bike or 13/10 Cal Bike Erg
10 Burpees to Target
8 Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
12/9 Calorie Row
6 Shuttle Runs
3 Wall Walks
Level 1:
10:00 AMRAP
10/7 Cal Echo Bike or 12/9 Cal Bike Erg
10 “No Jump Burpees”
8 Jumping Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
10/8 Calorie Row
5 Shuttle Runs
2 Wall Walks to 30’’ off Wall
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
For Quality:
6 Sets
4-6 Wall Facing Handstand Push Ups (Dead Stop)
If you don't have WFHSPU, perform an 4-6 Box Piked Handstand Push-Ups.
Use a challenging band for the rows, and maintain a 3s negative each rep.
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