top of page

RISING SUN LOGOS.png

Search

27/02/24 Tuesday Workout of the Day

Aaron Marcelino
Feb 24, 2024
1 min read

Warm-Up

3 Sets, For Quality

30 seconds Jump Rope Practice

8/8m Lateral Band Walk

8/8m Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

Strength

Every 3:00 minutes, 5 Sets

5 Back Squats

Start @ 70% and increase to a 5 Rep Max

Conditioning

“Trixie”

16:00 EMOM

Minute 1: 10 Front Rack Reverse Lunges, For Load

Minute 2: 15 GHD Sit-ups

Minute 3: 50 Double Unders or 30 Crossover Singles

Minute 4: Rest

Front Rack Reverse Lunges are from the Rack

Suggested Starting Load @ 60/40kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessory Work

Accumulate the Following

1:00 minute GHD Supine Hold

2:00 minute Sorenson Hold

1:30/1:30 Pallof Press 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