top of page

02-06/06/25 Lunchtime

Monday

Warm-Up Flow

General Prep

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

-

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups


Workout of the Day

“Schwing!”


16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 Sit-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders /70 Single Unders


Dumbbells: 2x22.5/15kg

Box Height: 20in

Kettlebell: 32/24kg


Goal: Complete each working movement within the minute.

Stimulus: Midline and Quad Stamina

RPE: 7/10


Tuesday

Warm-Up Flow

General Prep:

For Quality

300/250m Row / 200m Run

15 Air Squats


Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run


Workout of the Day

"Grand Theft Auto"


3 Rounds For Time

500m Row

21 Burpees

400m Run


Goal: 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10


Wednesday

Warm-Up Flow

General Prep:

For Quality

1:00 Row

10 Alternating Box Step-Ups

8 2db Romanian Deadlifts

6 Tall 2db Cleans

6 2db Strict Press


Workout of the Day

"DT"


5 Rounds for Time

12 Deadlifts

9 2db Hang Power Cleans

6 2db Push Jerks


Loads:

Barbell: 70/45kg

DB: 17.5/12.5kg


Goal: 6-9 minutes 

Time Cap: 12 minutes 

Stimulus: Barbell Cycling / Anaerobic Power

RPE: 9/10


Thursday

Warm-Up Flow

Body Heat + Mobility

For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch



Workout of the Day

“Excellent!”


For Time

20:00 AMRAP

3-6-9-12-15....

Goblet Squat

Pull-Ups/Ring Rows


*200m Run after each set


KB: 24/16kg


Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond

Stimulus: Powerful Couplet / Complementary Movements

RPE: 9/10


Friday

Warm-Up Flow

General Prep:

1:00 Bike

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

---

For Quality

:30 second Echo Bike

12-16 Alternating V-Ups


Workout of the Day

“We’re Not Worthy”


5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Sit-Ups

- Max Burpees in Remaining Time

Rest 1:00 b/t sets


Goal: Complete 8+ Burpees each set

Stimulus: Upper Body Density and Midline Stamina

RPE: 8/10


 
 
 

Recent Posts

See All
15 & 17/12/25 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

 
 
 
19/12/25 Friday Workout of the Day

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15   Banded Pull-Aparts 20   Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

 
 
 
16/12/25 Tuesday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5   World's Greatest Stretch 10   Down Dog Toe Touch :15/:!5 Single Arm Plank 10   Bear Plank Shoulder Tap

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page