top of page

RISING SUN LOGOS.png

Search

03/05/23 Wednesday Workout of the Day

Aaron Marcelino
Apr 29, 2023
1 min read

Warm-Up

2-3 Sets, For Quality

8/8 Single KB Staggered Stance RDL

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Strength

Take 10:00 minutes

Build to a Heavy 5 rep Back Squat

then complete:

Every 2:30 minutes, 3 Sets

3 Sets

5 Back Squats @ 80% + 3 Broad Jumps for Max Distance

"Where are the Turtles?"

3 Rounds for Time

30 Wall Balls 9/6kg

20 Push-Ups

10 Box Jumps 30/24''

Time Domain: 6:00-9:00 minutes

Time Cap: 11:00

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

5 Sets, For Quality

10 Dumbbell Bench Press, moderate

15 Barbell Hip Thrust , moderate

:20/:20 Star Plank

Recent Posts

27 & 30/01/26 Hyrox wk 4/12

Tuesday Warm-up (15 min) 5 min row or ski erg (easy pace) Dynamic mobility (hip openers, T-spine rotations) Activation: glute bridges, banded walks, A-skips x 10m Main Workout 4 Rounds (30min Cap) 6 B

30/01/26 Friday Workout of the Day

Warm-Up Flow General Prep 1:30 Cardio Choice - 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmi

26/01/26 Monday Workout of the Day

Australia Day Warm Up 400m Easy Run — 2 Sets, For Quality 10 Air Squats 10 Push-Ups 10 Pull-Ups 10 Lunges 10/10 Single Leg Glute Bridge 10 Sit-Ups Metcon WITH PARTNER "I GO YOU GO" 700M RUN *TOGETHER

Comments

Post: Blog2_Post

bottom of page