Workout of the day Tuesday 28/9/21

Aaron Marcelino
Sep 25, 2021
1 min read

Updated: Sep 26, 2021

Warm Up

3 rounds

100m Run or 1min Jog on spot

20m Bear Crawl

10 lunge Walk

10 Squat Jumps

10 Ankle rotations L/R

Skill (15mins)

Pistol Squats or Single leg Squats

METCON

4x4min workouts (20min)

1/AMRAP

10 Cal Bike 0r 30 Mountain Climbers (at home)

10 DB Thrusters

5 Devil Press

Rest 1min

2/ AMRAP

10 Cal Row or 30 Mountain Climbers (at home)

20 KB Swing

10 Goblet Squats

Rest 1min

3/For Time

21-15-9-6-3

Pull Up/Ring Row or Hand release push ups (at home)

Butterfly Sit ups

Rest 1min

4/For Time

400m Run

30 Burpee Box over

Cool Down

Cobra

Cat/Cow

Scorpion

Twisted Cross

Forward Fold

Groin

Recent Posts

See All

27 & 30/01/26 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

30/01/26 Friday Workout of the Day

Warm-Up Flow General Prep 1:30 Cardio Choice - 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmi

26/01/26 Monday Workout of the Day

Australia Day Warm Up 400m Easy Run — 2 Sets, For Quality 10 Air Squats 10 Push-Ups 10 Pull-Ups 10 Lunges 10/10 Single Leg Glute Bridge 10 Sit-Ups Metcon WITH PARTNER "I GO YOU GO" 700M RUN *TOGETHER

Comments

Post: Blog2_Post