top of page
Search

02/09/23 Saturday Workout of the Day

Warm-Up: 10:00 minutes

3 Sets: For Quality

9/7 Calorie Echo Bike

5 Burpee Broad Jumps

12 Alternating Hang Dumbbell Snatch

10/10 Single Leg Glute Bridge w/ Pause


"Out of Time"

Every 4:00 minutes, 10 Sets

Both Partners Complete

5 Devils Press 22.5/15kg

9/7 Calorie Echo Bike

12 Line Facing Burpees


Score = Combined Time of All Intervals


Recovery / Mobility Protocol

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories

Accumulate the Following

50Seated Calf Raises, Light Load


 
 
 

Recent Posts

See All
17 & 19/02/26 Legends

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5   World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10   Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

 
 
 
17 & 19/02/26 Newstart

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5   World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10   Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

 
 
 
16 & 18/02/26 Weightlifting wk 7/12

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Accessories 3x10 Seated DB Arnold Press 3x10 DB Renegade Row 3x10 Diamond Push-Ups 3x10 2DB Lunges Wednesday Push

 
 
 

Comments

Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page