top of page

04/01/25 Saturday Workout of the Day

Warm-Up

2:00 Cardio Choice

— 

3 Sets, For Quality

15 Banded Good Mornings 

10 Alternating Box Step-Ups/Squat Jumps 

5/5 Pistol Box Step-Downs /Bench Pistol Squats

10/10 Single Leg Foot Elevated Glute Bridge


"Triple Mushroom"


For Time:

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

28 Burpee


Barbell: 102/70.5kg

Dumbbells: 22.5/15kg

Box: 24in/20in


Can Sub: Kettlebells for Dumbbells if necessary


Goal: 22:00-26:00 

Time Cap: 35:00 

Score: Time


Stimulus: Posterior Chain and Pulling

RPE: 8/10


"Triple Mushroom"(no equipment)


For Time:

6 Rounds

28 V Sit-Ups

28 Squat Jumps

28 Burpee


Goal: 22:00-26:00 

Time Cap: 35:00 

Score: Time


Mobility

PRVN Recovery #7

1:00/1:00 Couch Stretch

 
 
 

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