27/08/25 Wednesday Workout of the Day
- Aaron Marcelino
- Aug 23, 2025
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
2:00 Cardio Choice
:30 Puppy Dog Pose
:15/:15 Overhead Lat/Tricep Stretch
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
General Movement Prep
2 Sets: For Quality
5 No Jump Burpees
8 Dual Dumbbell Romanian Deadlifts
Specific Push Press Prep and Build
1 Clean Lift Off + 1 Slow Power Clean + 1 Power Clean
3 Power Cleans @ 40%
3 Power Cleans @ 50%
2 Power Cleans @ 60%
Weightlifting
Power Clean
10:00 EMOM
1 Rep @ 70%+
% of 1RM Power Clean
Workout of the Day
“You Can Do It!”
For Time:
10-1 Bar Facing Burpees
1-10 Power Cleans
Barbell: 61/43kg
Stimulus and Objectives:
Goal Time Domain: 6:00-9:00Time Cap: 12:00
Stimulus: Barbell Conditioning / Cycling Patterns
RPE: 8.5/10
The goal is to up the intensity here as both these movements will get the heart rate revving. The idea behind this progression in the week is to have a more moderate day, then a slight uptick on Tuesday and then finish off the three day build with a good intense burst effort with this barbell burner.
Primary Objective: Complete the workout in sub 9
Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.
RX+:
Barbell: 70/48kg
Level 2:
Barbell: 61/43kg
Level 1:
For Time:
10-1 Bar Facing Burpees
1-10 Hang Power Cleans
Barbell: 30/20kg
Mobility
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
Part A)
5 Sets
3/3 Single Leg Box Jumps (to safe controlled height)
3 Broad Jumps for Distance
Part B)
3 Sets: For Quality
8-10 GHD Back Extensions

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