top of page
Search

06/05/23 Saturday Workout of the Day

Warm-Up

2-3 Sets

:30 Jump Rope Practice

6 Inchworm Push-Ups

10 Russian Kettlebell Swings

10 Alternating V-Ups


"Fool Me Twice, Strike Three"

20:00 Minute EMOM

min 1: 15 Dumbbell Thrusters 15/12.5kg

min 2: 10 Dual Dumbbell Box Step-Overs 2x15/12.5kg -24"/20"

min 3: 15/12 Cal Row

min 4: Rest


Core Finisher

Accumulate the following time frames:

1:30 L-Sit Hold


*Try to accumulate the following times and reps within minimal sets. Being strong in these positions will help you significantly when you begin adding more speed and intensity to these movements.


Recovery

 
 
 

Recent Posts

See All
19/11/25 Wednesday Workout of the Day

Warm-Up Flow General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15   Glute Bridge Banded Pull Aparts 10   Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8   Dual K

 
 
 
20/11/25 Thursday Workout of the Day

Warm-Up Flow Mobility Prep and Activation :30/:30   Active Pigeon Stretch :30/:30   Quadruped Adductor Rock Backs :30   Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8

 
 
 
17/11/25 Monday Workout of the Day

Warm-Up Flow 1:30 Bike - 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the

 
 
 

Comments

Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page