28/08/25 Thursday Workout of the Day
- Aaron Marcelino
- Aug 23, 2025
- 1 min read
Warm-Up Flow
General Prep and Mobility
2 Sets:
200m Run or 250/200m Row
:30/:30 Couch Stretch
5/5 Samson Lunge
Primer
Perform @ 80-85% Effort
200m Run
10 Air Squats
200/150m Row
Workout of the Day
"Billy's Big Day"
5 Sets: For Time
400m Run
30 Air Squats
400/350m Row
Rest 1:00 b/t sets
Stimulus and Objectives
Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total
Time Cap: 35:00
Primary Objective: Maintain 5k pace on the run and the row
Secondary Objective: Negative split the workout with the first round being the slowest round.
RPE: 7-8.5/10
Stimulus: Aerobic Threshold / Leg Endurance
RX+:
Wear a 9/6kg vest
Level 1:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
3 Sets: For Quality
:15-:20 Extended GHD Supine Hold
1:00 Weighted Plank Hold

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