29/05/25 Thursday Workout of the Day
- Aaron Marcelino
- May 24, 2025
- 2 min read
Warm-Up Flow
Body Heat + Mobility
1:00-2:00 Cardio Choice
:30/:30 Samson Stretch
:20/:20 Banded Front Rack Stretch
General Prep
2 Sets, For Quality
:30 second Echo Bike
12-16 Alternating V-Ups
10 Goblet Cossack Squat
:15 Passive Hang + :15 Active Hang
Specific Barbell Loading
Front Squat
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65%
Strength
Front Squat
Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
Workout of the Day
"All of the Lights"
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 15 Toes to Bar
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 2 x 24/16kg
Goal: 15/11+ Calories / Set
Stimulus: Midline and Quad Stamina
RPE: 8/10
Primary Objective: Complete the Lunges and Toes to Bar within the minute
Secondary Objective: Push the calories on the bike and look to increase on each set.
RX+:
For Calories:
12:00 EMOM
minute 1: 10 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 20 Toes to Bar
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 2 x 32/24kg
Level 2:
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 10 Toes to Bar
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 2 x 20/12kg
Level 1:
For Calories:
12:00 EMOM
minute 1: 12 Goblet Reverse Lunges
minute 2: 10 Kipping Knees to Chest
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 1x 20/12kg
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
:20/:20 Copenhagen Plank

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