27-31/10/25 Lunchtime
- Aaron Marcelino
- Oct 25
- 3 min read
Monday
Warm-Up Flow
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 Active Pigeon Stretch
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
6 Alt Hang DB Snatch
8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads
4 DB Facing Burpees *Practicing Cadence and Technique
Conditioning
"Senna"
20:00 EMOM
minute 1: 10 Alt DB Snatches
minute 2: 12 Dual Dumbbell Reverse Lunges
minute 3: - Max Bar Facing Burpees
minute 4: Rest
Dumbbells: 2 x 22.5/15kg
*Score as reps, put load for power snatch in notes
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score: Total Bar-Facing Burpees Completed
Goal: 12-15 Burpees each round
Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees
RPE: 8–9/10
Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day
Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.
Tuesday
Warm-Up Flow
General Prep
2:00 Cardio Choice
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10 Bootstrap Squats
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
Conditioning
"Verstappen"
For Time:
3 Rounds
24 Wall Balls
8 DB Clean & Jerk
16/12 Row Calories
8 Ring Rows
Wallball: 9/6kg to 10/9ft
DB: 22.5/12.5kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score: Time
Goal: 13:00-18:00
Time Cap: 20:00
Stimulus: Gymnastics/barbell conditioning with moderate loading and cyclical fatigue. A blend of muscular endurance and high-skill execution under aerobic stress.
RPE: 9/10
Primary Objective: Keep the Clean and Jerks to under 1 minute
Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.
Wednesday
Warm-Up Flow
for Quality
1:00 Bike
:30 Jump Rope
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
-
Then final touches on each movement and build to working loads on the American Kettlebell Swing
Primer:
9/7 Calorie Echo Bike
7 American Kettlebell Swings
25 Double Unders
1 Wall Walk
3 Shuttle Runs
Conditioning
"Schumacher"
Every 7:00 x 3 Sets
20/14 Calorie Echo Bike
15 American Kettlebell Swings
50 Double Unders/70 Sinle Unders
3 Wall Walks
12 Shuttle Runs
Shuttle Run = 7.5/7.5m
Kettlebell: 24/16kg
Wall Walk: 10in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score = Average Time Per Set
Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.
Stimulus: Mixed-modal aerobic power intervals with shoulder and midline interference.
RPE: 8/10
Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.
Secondary Objective: Complete the Echo Bike in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.
Thursday
Warm-Up Flow
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
General Movement Prep
For Quality
10/8 Push-Ups
8 Goblet Squats (light KB or DB)
10 Bird-Dogs
10 Dead-Bugs
Conditioning
"Hamilton"
18:00 AMRAP
4-8-12-16...
Push-Ups
Box Jumps
* 200m Run Between sets
Box Height: 24/20in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score = Total Reps
Goal: 80–120 total reps depending on pacing and push-up stamina.
(Round of 16+16 = 80 Reps, round of 20+20 = 120 Reps)
Stimulus: Upper-body pressing endurance paired with explosive lower-body stamina.
RPE: 7/10
Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.
Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.
Friday
Warm-Up Flow
Mobility Prep and Activation
200m Run
:20/:20 Quadruped Thoracic Rotations
General Prep:
For Quality
5/5 Single Leg Romanian Deadlifts (21x1 Tempo)
10 Hollow Rocks
10 Alternating V-Ups
10 Single Leg Glute Bridges
:30 Wall Lean March
Specific Prep
5 Deadlifts @ Warm-Up Loads
5 Deadlifts @ Working Loads
10m A Skips
10m High Knees
10m Butt Kicks
5 Toes to Bar (or progression)
3 Deadlifts @ Working Loads
Conditioning
"Lauda"
3 Rounds for Time
400m Run
21 Toes to Bar
12 Deadlifts
Barbell: 105/70kg
Time Cap: 16:00
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Score: Time to complete
Goal: 8:00-12:00
Stimulus: Midline interference paired with posterior chain strength endurance. The run taxes breathing, the toes to bar tax grip and core, and the deadlift demands bracing under fatigue.
RPE: 9/10
Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.
Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.
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