26/8/22 Friday Workout of the Day

Aaron Marcelino
Aug 20, 2022
1 min read

Warm up

200m run

10 Squat round arch

10 passive/active hang

10 dislocates

10 bird/dog

10 down dog

20m bear crawl

Metcon

Partner Chipper For Time (40min Cap)

3km Row

200 Pull ups

200 Sit Ups

200 Burpees

8km Bike

Core workout if you finish early

AMRAP

20 Butterfly sit ups

20 Spidermans

20 Leg Raise

20 Jacknives

20 Russian Twists

Cool Down

Happy Baby

Spinal waves

passive hang

couch

calf

pec

Recent Posts

See All

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