top of page

22/05/25 Thursday Workout of the Day

Warm-Up Flow

Bodyheat and Mobility (4 min)

2:00 Cardio Choice 

– 


General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups 

6 Strict Press 

6 Front Squats


Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell) 

5 No Jump Burpees

5 Box Jump  

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs


Strength

Take 10 minutes

1RM Strict Press


Workout of the Day

"Slippery When Wet"


5 Sets: For Time

3 Wall Walks

5 Thrusters

10 Burpee Box Jump

Rest 1:00 b/t sets


Barbell: 61/43kg

Box Height: 24/20in


Goal Time Domain: 12-16 minutes (including the rest minute)

Time Cap: 18 minutes


Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across


Stimulus: Upper Body interference and density

RPE: 8/10


RX+: 

5 Sets: For Time

5 Wall Walks

5 Thrusters

10 Burpee Box Jump

Rest 1:00 b/t sets


Barbell: 84/57kg

Box Height: 30/24in


Level 2:

5 Sets: For Time

3 Wall Walks 

5 Thrusters

10 Burpee Box Jump

Rest 1:00 b/t sets


Barbell: 52/34kg

Box Height: 24/20in


Level 1:

5 Sets: For Time

3 Wall Walks to 30in from wall

5 Thrusters

10 Burpee Box Step-Up

Rest 1:00 b/t sets


Barbell: Choice, Moderate Unbroken

Box Height: 24/20in


Mobility

PRVN Recovery #5


Optional Accessories

4 Sets: For Quality

-Rest 30 sec -

- Rest 2:00 b/t sets -


 
 
 

Recent Posts

See All
17 & 19/02/26 Legends

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5   World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10   Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

 
 
 
17 & 19/02/26 Newstart

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5   World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10   Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

 
 
 
16 & 18/02/26 Weightlifting wk 7/12

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Accessories 3x10 Seated DB Arnold Press 3x10 DB Renegade Row 3x10 Diamond Push-Ups 3x10 2DB Lunges Wednesday Push

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page