top of page

RISING SUN LOGOS.png

Search

04/11/23 Saturday Workout of the Day

Aaron Marcelino
Oct 28, 2023
1 min read

Warm-Up

2 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20Bear Plank Shoulder Taps

Conditioning

"No Strings Attached"

4 Rounds

Partner 1: 400m Run

Partner 2:

15m Dual KB Farmers Walking Lunges

10 Dual KB Push Press

15m Dual KB Front Rack Walking Lunges

3 Wall Walks

Partner 2: 400m Run

Partner 1:

15m Dual KB Farmers Walking Lunges

10 Dual KB Push Press

15m Dual KB Front Rack Walking Lunges

3 Wall Walks

Load: 24/16kg

Time Cap: 30:00

Goal: 18:00-25:00

Core Work

3 Sets, For Quality

1:00 Plank Hold

:30 Hollow Hold

:30/:30 Side Plank

20 Alternating V-Ups

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

Recent Posts

17/04/26 Friday Workout of the Day

Warm-Up Flow General Prep 400m Run - 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World's Greatest Stretch :15 Extended Plank Reverse Bridge :15 Ho

17/04/26 Toning

Warm-Up 5min rower - 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Strength / Tone Roman

14 & 17/04/26 Hyrox wk 3/12

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 3 Rounds (30min Cap) 6 B

Comments

Post: Blog2_Post

bottom of page