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04-08/08/25 Lunchtime

Monday

Warm-Up

For Quality

200m Run

8 Romanian Deadlifts

6 2DB Push Press


Workout of the Day

“Iron Lung”

3 Rounds for Time

600m Run

10 2DB Clean & Jerks


Load: 22.5/15kg


Score = Time


Stimulus and Objectives:

Goal: Time 18:00-20:00 

Time Cap: 20:00

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep Clean & Jerks under 1:00 per round


Tuesday

Warm-Up Flow

For Quality

1:00 Cardio Choice

10 Hollow Rocks

10 Alternating Box Step-Ups

10 Air Squats


Workout of the Day

“Second Wind”


For Reps:

2 Sets

6:00 AMRAP

10 Burpee Box Jump Overs

20 Single Arm Overhead Reverse Lunges (Right)

30 Toes to Bar/Leg Raises

20 Single Arm Overhead Reverse Lunges (Left)

Max Burpee Box Jump Overs

Rest 3:00 b/t sets


Dumbbell: 22.5/15kg

Box Height: 24/20in


Stimulus and Objectives: 


Score = Total Reps completed in the 6:00 AMRAP

This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs


Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)

Stimulus: Leg Stamina and Midline Capacity

RPE: 9/10


Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.

Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.


Wednesday

Warm-Up Flow

For Quality

:30-:45 Jump Rope

:30 Down Dog to Up Dog

5 Inchworm Push-Ups


Workout of the Day

“All Gas, No Brakes”

For Time

21-18-15-12-9

American Kettlebell Swings

Push-Ups

*50 Single Unders after each round


Kettlebell: 24/16kg


Score = Time


Stimulus and Objectives:

Goal: Finish between 7:00–11:00(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)

Time Cap: 12:00

Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and midline fatigue management

RPE: 8/10

Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.

Secondary Objective: Keep transitions tight and minimize rest before double unders.


Thursday

Warm-Up Flow

For Quality

200m Run


Workout of the Day

"Only Diesel"


3 Sets: For Max Calories


3:00 AMRAP

400m Run

- Max Calorie Bike


- Rest 1:00 -


3:00 AMRAP

400m Run

- Max Calorie Row


- Rest 1:00 -


Score = Sum Total Calories


Stimulus and Objectives


Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.


Stimulus: Aerobic Power / Repeatable Intensity

RPE: 8.5/10


Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output

Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort


Friday

Warm-Up Flow

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Active Hang

:30 Wrist & Forearm Stretch (on floor)


General Prep

For Quality:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 DB Front Rack Squats


Workout of the Day

"Fibo-Snatchy"


13:00 AMRAP

1-1-2-3-5-8-13-21-34

DB Snatch

Lateral Burpees Over DB

Chest to Bar Pull-Ups RIng Rows


Load: 45/30kg


Score = Total Reps


Stimulus and Objectives:


Goals:

Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)

That gives 12-20 reps/minute, or 156 - 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.


Expected Athlete Range:

- Beginner to Intermediate Athletes, depending on scaling for the day: Mid to late Round 7 (13s) → ~99 reps

- Intermediate to Advanced Athletes: Finish Round 8 (21s) → ~162 reps

- Elite Athletes: Into Round 9 (34s), possibly deep → 200–264+ reps


RPE: 9/10


 
 
 

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