top of page

RISING SUN LOGOS.png

Search

17/07/23 Monday Workout of the Day

Aaron Marcelino
Jul 15, 2023
1 min read

Flow Warm-Up: 12:00 Cap

2 Sets, for Quality

9/7 Calorie Echo Bike

10 Alternating Cossack Squats

20 Bear Plank Shoulder Taps

5 Extended Reverse Plank Bridge Hold

10 Alternating Dead-Bugs

10/10 Quadruped Thoracic Rotations

10 Alternating Bird-Dogs

Strength

Back Squat

Every 3:00 minutes, 5 Sets

4 Reps, Holding 80% of your 1rm Back Squat

"Capone"

3 Sets, For Reps

4:00 minutes on : 2:00 minutes off

Buy-In:

1km/800m Echo Bike Buy-In

*In remaining time, AMRAP

6 Burpee Bar Touches

9 Toe to Bar

12 Wall Balls 9/6kg

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

1:00Saddle Pose

Optional Accessories

4-5 Sets, For load

8/8 Dual Kettlebell Front Rack Bulgarian Split Squats

5-7 Weighted Strict Pull-Ups

Recent Posts

27 & 30/01/26 Hyrox wk 4/12

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 4 Rounds (30min Cap) 6 B

30/01/26 Friday Workout of the Day

Warm-Up Flow General Prep 1:30 Cardio Choice - 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmi

26/01/26 Monday Workout of the Day

Australia Day Warm Up 400m Easy Run — 2 Sets, For Quality 10 Air Squats 10 Push-Ups 10 Pull-Ups 10 Lunges 10/10 Single Leg Glute Bridge 10 Sit-Ups Metcon WITH PARTNER "I GO YOU GO" 700M RUN *TOGETHER

Comments

Post: Blog2_Post

bottom of page