top of page

RISING SUN LOGOS.png

Search

16/01/24 Tuesday Workout of the Day

Aaron Marcelino
Jan 13, 2024
1 min read

Warm-Up

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

20 Bodyweight Reverse Lunges

20 Plank Alternating Shoulder Taps

10 Prone Weighted Y-W-T

Strength: Strict Press

Every 2:00 minutes, 6 Sets

3 Sets x 5 Reps @ 70%

1 Set x 3 Reps @ 75%

1 Set x 3 Reps @ 77%

1 Set x 3 Reps @ 80%

Conditioning

“Coogee”

12:00 minute AMRAP:

20 Wall Balls @ 9/6kg

10 Chest To Bar Pull-Ups

5 Squat Snatches @ 60/40kg

Goal: Complete 5+ Rounds

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessory Work

3 Sets, For Quality

8-10 Glute Ham Raises

:30 second Weighted Wall Sit

:20/:20 second Copenhagen Plank Hold

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