top of page
Search

Workout of the Day Monday 04/10/21

Warm up

2min

Side Hop L + Sumo squat + Side Hop R


2min

Sumo stance Good morning + Forward Fold C + Forward Fold R + Forward Fold L + Sumo stance Good Morning


3 min

45s Hollow Body

45s Superman


Strength (15min)

4X8 5 sec pause Back squat or Front squat heavy weight (at home)

*60% of 1RM


METCON

2x10min workouts


1/ AMRAP

400m Run/ 3min Jog on spot

20 Squat

10 Hand release push ups

5 Pullups or bent over row (at home)


Rest 2 min


2/ For Time

3 Rounds

20 Cal Bike/Row or 60 mountain climbers (at home)

20 Plate/KB/DB Swing

20 Box Jump or Squat Jumps (at home)


Cool Down

Cobra

Scorpion

Twisted Cross

Happy Baby

Shoulder

Groin


 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments

Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page