30/12/25 Tuesday Workout of the Day
- Aaron Marcelino
- Dec 27, 2025
- 2 min read
Warm-Up Flow
Body Heat and Mobility
200m Run
:30 Bootstrap Squats
:20/:20 Samson Stretch
:30 Childs Pose
:30 Glute Bridges @ 3030 Tempo
General Prep
2-3 Sets: For Quality
9/7 Calorie Bike or 200m Run
8 Goblet Cossack Squats or Air Squats
8 Medball Squats or Squat jumps
8 Medball Push Press or Pike Push Ups
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
Then Start 15:00 Clock working up to 5RM
ALT Option
5 Air Squat
5 Squat Jumps
5/5 Plyometric Lunges
Strength
Take 12:00 to Establish
5RM Front Squat
Alt Option
12min EMOM
Odd: 10 Squat Jumps
Even: 10 Plyometric Lunges
Conditioning
“Engine Room”
3 Rounds for Time
20/14 Calorie Echo Bike
60ft (18m) Dual Dumbbell Walking Lunge
400m Run
25 Wall Balls
Dumbbells: 2 × 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg to 10/9ft
Bike Alternatives:
25/20 Calorie Bike Erg
22/17 Calorie Assault Bike
Score = Time
ALT Option:
3 Rounds for Time
400m Run
20m Walking Lunge
400m Run
25 Burpee
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Domain: 15-18 minutes
Time Cap: 18 minutes
Stimulus: Aerobic conditioning with leg stamina and repeatable cycle work. Strong lower-body endurance mixed with moderate wall-ball fatigue and consistent machine output.
RPE: 8/10
Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.
Secondary Objective: Keep the Wall Balls to 2 or less sets per round.
Mobility
PRVN Mobility #4
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Saddle Pose

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