31/01/26 Saturday Workout of the Day
- Aaron Marcelino
- Jan 24
- 2 min read
Warm-Up Flow
General Prep
2 Sets:
:15/:15 Scorpion Stretch
10/10 Single Leg Glute Bridges
10 Air Squats
Specific Prep
2 Sets:
15m Farmer Carry @ building to working loads
6 Goblet Squats (2–3 sec controlled descent)
10 Wall Balls (focus on rhythm + breathing)
5 Step-Back Burpees
5 Box Step-Ups or Low Box Jumps
3–5 Burpee Box Jump Overs (practice facing standard)
Team Conditioning
“Common Ground”
Teams of 3
For Time
3 Rounds:
200m Farmer’s Carry
120 Wall Balls
60 Burpee Box Jump Overs
Farmer’s Carry: 2 x 32/24 kg
Wall Ball: 9/6 kg, 10/9ft
Box Height: 24/20 in
*Note: One Pair of Kettlebells per Group, 1 Wall Ball, and 1 Box
*Workout Flow
Each round begins with the 200 m Farmer’s Carry, which is broken into three segments, completed sequentially by Partners 1, 2, and 3.
- Partner 1 completes the first 65 m of the Farmer’s Carry, then immediately begins Wall Balls.
- Partner 2 starts the second 65 m of the Farmer’s Carry as soon as Partner 1 finishes their carry segment. Once Partner 2 completes their carry, they may join Partner 1 on completing the Wall Balls
- Partner 3 completes the final distance of the Farmer’s Carry to finish the full 200 m total, then joins the Wall Balls.
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Once 80 Wall Balls have been completed by the team, one partner may break off and begin Burpee Box Jump Overs, if desired.
After all 120 Wall Balls are completed, all three partners work together to finish the remaining Burpee Box Jump Overs.
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Once all 60 Burpee Box Jump Overs are complete, the team immediately begins the next round following the same structure.
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This structure is like a modified style waterfall structure that keeps athletes moving, less overall rest than a traditional team of 3 workout, more rest than if one partner was holding an iso hold working into synchro movements, but also develops a high amount of fun communication and community within the teams.
Team of 2 Option:
For Time
3 Rounds:
200m Farmer’s Carry
90 Wall Balls
30 Burpee Box Jump Overs
Farmer’s Carry: 2 x 32/24 kg
Wall Ball: 9/6 kg
Box Height: 24/20 in
Done as completely combined reps as one partner working and one partner resting to allow for and easy set-up and flow
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Domain: 30-35 minutes
Time Cap: 40 minutes
Stimulus: Team-based aerobic conditioning with grip endurance, leg stamina, and sustained cyclical output
RPE: 7.5–8/10
Primary Objective: Maintain steady pacing across all three rounds without long stoppages
Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving
Mobility
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
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