top of page

RISING SUN LOGOS.png

Search

16/07/24 New Start

Aaron Marcelino
Jul 13, 2024
1 min read

Warm-Up:

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Strength

Push Press

Every 2:00 x 5 Sets

7 Reps @ moderate weight

*On the last rep Pause for 5 seconds in the Overhead Position

"Yardage"

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps/Step ups

12 Power Snatch

9 Handstand Push-Ups/18 Pike Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 30/20kg

Box: 24/20’’

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