top of page

RISING SUN LOGOS.png

Search

25/1/23 Wednesday Workout of the Day

Aaron Marcelino
Jan 21, 2023
1 min read

Lower Focused Warm-Up

2-3 Sets, For Quality

8/8 Single KB Staggered Stance RDL

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Strength

On a 20:00 Clock to Complete

Pause Back Squat (1sec) + Back Squat

4 Sets

2+2, @ 80%+

R: 2:30 b/s

directly into..

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM

METCON

"Iceman"

For Time

30/22 Cal Echo Bike or 33/24 Cal Assault Bike

50 American KBS 53/35#, 24/16kg

30 Toe to Bar

Time Domain: 5:00-7:00

Time Cap: 10:00

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

Optional Accessories

4 Sets, For Quality

16 Bent Over KB Seesaw Rows

8/8 Goblet Crossover Step-Up

:30-:40Weighted Sorenson Hold

Recent Posts

17/04/26 Friday Workout of the Day

Warm-Up Flow General Prep 400m Run - 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World's Greatest Stretch :15 Extended Plank Reverse Bridge :15 Ho

17/04/26 Toning

Warm-Up 5min rower - 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Strength / Tone Roman

14 & 17/04/26 Hyrox wk 3/12

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 3 Rounds (30min Cap) 6 B

Comments

Post: Blog2_Post

bottom of page