top of page

RISING SUN LOGOS.png

Search

30/07/24 NewStart

Aaron Marcelino
Jul 27, 2024
1 min read

Warm-Up:

3 Sets, for Quality

10/7 Calorie Echo Bike, Building to Pace

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

:30 Extended Reverse Plank Bridge

then....

:60/:60 Shoulder Cars

"Never Retreat, Never Surrender"

For Reps:

4 Sets

4:00 On/2:00 Off

6 Pike Push Ups

8 Sumo Deadlift High Pull

10/7 Echo Bike

*Pick up where you left off each interval.

Barbell: 30/25kg

Goal: 10+ Rounds

Score = Total Rounds + Reps

RPE: 7/10

PRVN Reset

4 Sets, For Quality

:30 Wrist Flexor Extensions, Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls, Palms Up

10/10 Dumbbell Side Lying External Rotations

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