top of page

18/03/25 Tuesday Workout of the Day

Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`


Gymnastics Skill Session (8-10 minutes)


"Mr. White"


Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks


Wall Walks to 10in off the Wall


Goals:

  • Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

  • Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

  • Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

  • Effort should be aggressive but controlled, with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.


Rx+:

Every 4:00 minutes x 4 Sets

21/17 Calorie Row @ 9.5 RPE

15 Chest to Bar

6 Wall Walks


*Looking to go hard on the Row and see how you can hang on here for the gymnastics movements after a hard row.


Level 2:

Every 4:00 minutes x 4 Sets

18/15 Calorie Row

12 Pull-Ups

4 Wall Walks


Level 1:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

12 Jumping Pull-Ups

4 Partial Wall Walks


Bodybuilding Finisher

4 Sets: For Quality


Mobility

PRVN Recovery #5

 
 
 

Recent Posts

See All
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
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page