top of page

RISING SUN LOGOS.png

Search

21/09/23 Thursday Workout of the Day

Aaron Marcelino
Sep 16, 2023
1 min read

Warm-Up

12:00 minute EMOM, Alternating Each Minute

minute: :30 second Bike + Max Hollow Rocks

minute: :15 second Pogo Jumps + Max Plank Hold

minute: :30 second Wall Sit

minute 4: 8 Alternating Leg Bounding

"Ragdoll"

Complete the following:

Every 6:00 minutes, 3 Sets:

20 GHD Sit-Ups

400m Run

20/14 Calorie Echo or 22/17 Calorie Assault Bike

Rest 2:00 minutes

Every 4:00 minutes, 3 Sets:

10 GHD Sit Ups

200m Run

10/7 Cal Echo or 12/9 Calorie Assault Bike

Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Recent Posts

15 & 17/12/25 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

19/12/25 Friday Workout of the Day

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15 Banded Pull-Aparts 20 Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

16/12/25 Tuesday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5 World's Greatest Stretch 10 Down Dog Toe Touch :15/:!5 Single Arm Plank 10 Bear Plank Shoulder Tap

Comments

Post: Blog2_Post

bottom of page