top of page

25/11/25 Tuesday Workout of the Day

Warm-Up Flow

2 Sets: For Quality

1:00 Cardio Choice

8-10 Reverse Nordic Curls, light range of motion

:20 Wall Sit


“Manion” 


7 Rounds for Time:

400m Run

29 Back Squats 82/43kg


In honor of: First Lt. Travis Manion, U.S. Marine Corps


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 40 minutes

Score = Total Time


RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)


RX+:

100/70kg


Level 2:

70/35kg


Level 1:

50/25kg


Mobility

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)


 
 
 

Recent Posts

See All
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
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page