28/07-01/08/25 Lunchtime
- Aaron Marcelino
- Jul 26, 2025
- 3 min read
Monday
Warm-Up
Mobility and Bodyheat
2:00 Cardio Choice
-
10/10 sec Hand to Hang Wrist Rotations
:15/:15 sec Overhead Lat and Tricep Stretch
:30 sec 90/90 Hip Switch Rotations
General Prep
For Quality:
6 Tall Muscle Cleans
8 Good Mornings
6 Front Squats
8 Scapular Pull-Ups
8 Ring Rows
Workout of the Day
“Wax On, Wax Off”
For Time:
25-20-15-10-20-15-10-5
Goblet Squat
Pull-Ups
KB: 24/16kg
Stimulus and Objectives:
Time Cap: 14:00
Goal: 7:00 - 11:00
Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue
RPE: 8/10
Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently
Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.
Tuesday
Warm-Up Flow
General Prep:
For Quality:
:45-:60 Bike
6 Inchworm to Hollow
:10 Hollow Hold
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
Workout of the Day
"Why So Serious?"
16:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 16 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
Stimulus and Objectives:
Score: Total Calories on Echo Bike
Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval
Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort
RPE: 8.5/10
Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups
Secondary Objective: Maximize sustainable output on the bike after gymnastics demand
Wednesday
Warm-Up Flow
For Quality
200m Run
250/200m Row
8/8 Pendulum Lunges
:30 Wall Sit
--
Then
3 Burpees to Target
6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.
Workout of the Day
"Run, Forrest, Run"
3 Rounds for Time
500m Run
20 Burpees to Target*
400/350m Row
15m Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 15/12kg
Burpees to Target: Just out of Reach
Stimulus and Objectives:
Score: Time
Time Cap: 20:00
Goal: 15:00–20:00
Stimulus: Aerobic Grind with Full-Body Stamina & Volume
RPE: 8/10
Primary Objective: Sustain consistent pacing across all 3 rounds without blowing up early
Secondary Objective: Maintain posture and position during front rack walking lunges under fatigue
Thursday
Warm-Up Flow
Mobility and Bodyheat
2:00 Cardio Choice
:30/:30 Active Scorpion Stretch
:30 Child's Pose
:30/:30 Active Pigeon Stretch
General Prep
For Quality
10 Kettlebell Deadlift
10 Scapular Push-Ups
20 Alternating Plank Shoulder Taps
10/10 Single Leg Glute Bridge
:20/:20 Single Leg Glute Bridge Hold
Specific Prep
For Quality:
3-5 Deadlifts @ light load
3-5 Bench Press @ light load
8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights
6-8 Push-Ups
--
Then Build to working loads on Deadlift and Bench
Workout of the Day
“Say Hello to My Little Friend”
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest
Kettlebell @ 24/16kg
Deadlift and Bench Loading @ 80%+
Stimulus and Objectives
Score: Sum Total Load
Goal: Building to 85-88%
Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume
RPE: 8/10
Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM
Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing
Friday
Warm-Up Flow
Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10/10 Arm Circles Forward & Backward
10 Air Squats
:15 Dead Hang + :15 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
For Quality:
:30 Double Unders or Single Unders
5 DB Hang Power Snatch
10 2DB Front Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
Workout of the Day
“You're Gonna Need a Bigger Boat.”
10:00 AMRAP
15 Toes to Bar
50 Single Unders
15 2DB Front Squats
2DB: 22.5/15kg
Stimulus and Objectives:
Score: Rounds + Reps
Goal: 4–6 Rounds
Stimulus: High-Skill Interference / Light Barbell Cycling
RPE: 8.5/10
Primary Objective: Maintain quality toe to bar sets and work into fast transitions.
Secondary Objective: Cycle OHS efficiently with controlled breathing and positioning
Comments