Back Squat 3×3 @70kg
Bench Press 3×3 @60kg
Weighted Pull Up 3×3 @10KG
Machine Press 5×5 @20kg/side
Bent over DB Row 3×[email protected]
Nordic Curl 3×6
Tibialis Curl 3x 8.5kg @20,18,12
WOD at Morph KLGCC
8min x 5 zones
Zone 1
250m Ski
15 Ball Slam @10kg
Zone 2
250m Row
15 KBs Deadlift @24kg
Zone 3
600m Bike
50m Sled Push
Zone 4
10m x 10 Shuttle Run
25 Wall Ball
15 Lunges @20kg
Zone 5
250m Run
15 Burpee Box Overs
150BPM Average
PM:
6KM Easy Run | 6:46/kmg | 120BPM
15min Zone 2 Run
Warm Up Drills
10R of 40s On: 40s Off | (avg 4-4:35/km pace)
5min Walk
10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)
AM – Run Club 5k Pacing Pace 8 Group
PM – 10KM Easy Run
58:07 | 177SPM | 137BPM | 5:48/km
E6MOM 4R:
60s Bear Crawl
60s Sled Push 100kg
60s Sled Pull 100kg
then:-
10 Tempo Goblet Squat 16kg
8 DB Bent over Row 17.5kg
8 KB Forward Lunge 17.5kg
Accumulate 110cals on airbike
Top of every 2mins
4 Burpee Broad Jump
8 Wall Ball 6kg
70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM
5R Of:
3 Front Squat 85% (52kg)
12 Cyclist Squat 30KG
3R:
Max Pull Ups 8,7,6
Max Banded Pull Up (Red band) 8,7,5
3R
20 20KG Bench Press
Max Push Ups 12,10,10
EMOM6M
1 High Box Jump
E3M 12Min
3 Broad Jump (Reset every rep)
8 Pylo Push Ups
For Time (24Min Cap)
1000m Row
100 Wall Ball 6kg
80 DB Snatch 12.5kg
60 Box Jump Overs
40 Strict Pull Ups (with Band)
20 Burpees
*Ended on 12 Strict Pull Ups
Straight into
AMRAP 12
10 Cal Row
10 Barbell Push Press 40kg
10 Ring Row
10 American KB Swing 24kg
3R++
Run Club Week 5/6
Paced by Eevan
4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.