top of page

25/03/25 Tuesday Workout of the Day

Warm-Up:

2:00 Cardio Choice– 2 Rounds for Quality:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

8 Ring Rows


Hang Squat Clean Mechanics:- Focus on hip extension and pulling under the bar.- Emphasize smooth transitions from rep to rep.


Build to workout weight with:

- 3-3-2 cycling practice


Workout Primer

  • Athletes complete 1 mini-round at moderate effort:

    • 15 Double Unders

    • 5 Hang Squat Cleans

    • 4 Burpee Pull-Ups


"Steamroller"


For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-


Barbell: 43/30kg


Score: Time, Including Rest


Goal: 5:00-6:30 / Set

Time Cap: 25 minutes 


Stimulus: Grip and Leg Stamina


RPE: 8/10


Rx+:

Barbell: 52/34kg


Level 2:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-


Barbell: 34/25kg


Level 1:

For Time:

3 Sets

60 Single Unders

15 Hang Squat Cleans

9 Burpee Jumping Pull-Ups

20 Single Unders

12 Hang Squat Cleans

6 Burpee Jumping Pull-Ups

-rest 2:00 b/t sets-


Barbell: 20/15kg


Mobility

1:00/1:00 Couch Stretch 

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders


Optional Accessories

For Quality:

14:00 EMOM

Minute 1 - 5 Strict Pull-Ups

Minute 2 - 5 Strict Ring Dips


Add load/remove assistance from last week as able


 
 
 

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