top of page

21/07/23 Friday Workout of the Day

Warm-Up: 10:00 minutes

2-3 Sets, For Quality

1:00 Machine Choice


Strength (15:00 minutes)

Every 2:30, 6 Sets

Sets 1-3: Front Squat Clusters

2.2 @ 85%+

Rest 30 seconds between clusters


Sets 4-6 Back Reverse Lunges

5/leg, Choice on Load

Rest 30 seconds per leg


"Gambino"

7 Rounds, For Time:

7 Dumbbell Bench Presses, 32/22.5

7 Burpee Chest to Bar Pull-Ups

7 Front Squats 60/45kg


Time Cap: 14 minutes

Goal: 9:00-12:00 minutes


Recovery #7

1:00/1:00pigeon pose


Optional Accessories

3 Sets, For Quality

8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups

5/5 Back Rack Reverse Lunges, For Load

Load: Choice



 
 
 

Recent Posts

See All
12/12/25 Friday Workout of the Day

Warm-Up Flow Movement and Mobilization 2:00 Cardio Choice - :30/:30 Active Scorpion Stretch :30/:30 Active Pigeon Pose :30 Childs Pose :30 Down Dog to Up Dog PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PV

 
 
 
08-12/12/25 Lunchtime

Monday Warm-Up Flow General Prep2 00m Run - For Quality 5/5 World's Greatest Stretch 10 Knee Hug + Lunge and Twist 5 Barbell Strict Press + 5 Barbell Push Press 5 Press in Split 2 Split Jerks with Pau

 
 
 
09/12/25 Tuesday Workout of the Day

Warm-Up Flow General Prep 2:00 Row - 2 Sets: 5 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 5 Barbell Good Mornings 5 Back Squats 3 Tempo Front Squats (2 Count Down + 2 sec Pause) 6 Sca

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page