top of page

02/07/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

3 Sets:

1:00 Row (:30 Easy - :20 Mod - :10 Hard)

6 Inchworm Push-Ups

:30/:30 Side Plank


Specific Barbell Prep

3 Sets, building to working loads

1 Pause Front Squat + 3 Front Squats


Strength

Pause Front Squat + Front Squat

Every 2:30 x 5 Sets

2 Sets x 1+4 @ 70%

2 Sets x 1+3 @ 75%

1+2 @ 80%


Pause :03 on the Pause Front Squat

*After Each Set Complete 3 Broad Jumps for Distance


Workout of the Day

“Work In Progress”

Part A)

5:00 AMRAP

60 Wall Balls 9/6kg, 10/9ft

-Max Calorie Row


Rest 5:00 minutes


Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 9/6kg, 10/9ft


Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference

RPE: 9/10


Level 2:

Part A)

5:00 AMRAP

50 Wall Balls 9/6kg, 10/9ft

-Max Calorie Row


Rest 5:00 minutes


Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 9/6kg, 10/9ft


Level 1:

Part A)

5:00 AMRAP

50 Wall Balls 6/4kg

-Max Calorie Row


Rest 5:00 minutes


Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 6/4kg


Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)


Optional Accessories

Part A)

4 Sets: For Quality

5/5 Bulgarian Split Squats (Loaded)

+


Part B)

4 Sets: For Quality

 
 
 

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