top of page

RISING SUN LOGOS.png

Search

13/04/24 Saturday Workout of the Day

Aaron Marcelino
Apr 6, 2024
1 min read

PRVN Medball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

into..

2 Sets, For Quality

30 second Partner Medball Chest Pass

15 second Transition

30 second Partner Wall Ball Toss

15 second Transition

30 second Medball Partner Sit-Up Toss

15 second Transition

30/30 second Medball Russian Twist Toss

Rest 1:00 minute and Repeat

into..

400m Run (both partners run together passing back and forth the medball)

Conditioning

“Batman Begins”

30:00 minute AMRAP

5 Strict Pull-Ups

10 Thrusters 43/30kg

15 Air Squats

5 Strict Pull-Ups

10 Handstand Push-Ups

15 Burpees

Goal 7+ Rounds

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

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