top of page

RISING SUN LOGOS.png

Search

28/2/23 Tuesday Workout of the Day

Aaron Marcelino
Feb 25, 2023
1 min read

Warm-Up

3 Rounds, For Quality:

1:30 Bike

5 Inchworm Push-Ups

10 Americcan KB Swings

10 Goblet Squats

Athletes choice on kettlebell

-

2 Rounds, For Quality:

with Empty Barbell

5 Squat Jumps

10 Bradford Press w/lockout

10 Barbell Good Mornings

Rest 1:00 minute between set

Weightlifting: Clean and Jerk

Every 3:00 for 15:00

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 87%+

METCON

"Banksia"

12:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 15-20 Chest to Bar Pull-Ups

Min 3: 8-10 Dual DB Clean and Jerk 22.5/16kg

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

3 Sets, For Quality:

15 Reverse Hyperextensions

:30Weighted Sorenson Hold

Recent Posts

21 & 23/04/26 Legends

Tuesday Warm-Up Flow Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch General Warm-Up 2 Sets: For Qua

21 & 24/04/26 Hyrox wk 4/12

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 4 Rounds (30min Cap) 6 B

24/04/26 Friday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice — 2 Sets: :15 Passive Hang + :15 Active Hang 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20 Hollow Body Hold :20 Arch Hold 10 Ring V-Outs — Then tra

Comments

Post: Blog2_Post

bottom of page