28/01/25 Tuesday Workout of the Day
- Aaron Marcelino
- Jan 25, 2025
- 2 min read
Warm-Up
8:00 minutes, For Quality
10 Alternating Cossack Squats
5 x Lateral Shuttle 3/3m
5 Inchworm Push-Ups
5 Up Downs
—
Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell
Strength
Back Squat
Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
“Gotham's Reckoning”
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: 32/25kg
Shuttle Run = 7.5 Out and Back
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective: Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.
Stimulus: Leg Stamina and Max Aerobic Capacity
RPE: 8–9/10: Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.
Rx+:
For Max Reps
4 Sets
1:45 AMRAP
6 Shuttle Runs
18 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: 32/25kg
Shuttle Run = 7.5 Out and Back
Level 2:
Load: 24/16kg
Level 1:
4 Shuttle Runs
12 Goblet Squats
Max Burpees
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: 20/12kg
Shuttle Run = 7.5 Out and Back
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories
For Quality:
5 Rounds
:30 Single Leg Banded Hip Thrusts, Right
:30 Single Leg Banded Hip Thrusts, Left
12 Dual Dumbbell Step-Ups 20'', Choice on load
-rest :45 b/t sets-
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