Run 10min Warm Up
then
2x6min @ 4:33 & 4:41
Suppose to do up to 5 rounds
033125
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Monthly Archives: March 2025
033025
30 Min Assault Bike – Recovery 117 BPM
032925
Upper Body (Chest, Back, Shoulder) Hypertrophy
032825
Run to gym
Superset 3-2-1-3-2-1
Deadlift – 80-85-90-85-90-95
Push Press – 50-55-60-55-60-65(f)-65(f)
Run 10mins
1.6KM Time Trial (Not Max) 7:10 | 158 BPM
Walk back home
032725
45min Zone 2
Distance 6.84 km
Pace 6:34 /km
130 BPM
032625
Run to gym
Super set
Front Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)
Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5
5R:
30 Wall Balls (7KG)
30 Cal Row
Time: 24:37
Walk back to gym
032425
2 Hour Long Run @ Langkawi
17.79KM | 6:45/KM Pace | 131 BPM |182SPM
032125
Upper Body Hotel Workout
032025
7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM
031825
Deadlift 5-3-1-5-3-1
Push Press 3-2-1-3-2-1
Forgot to log! Forgot weight!
Assault Bike 100 cals for time
12m EMOM
60s 45s max cal bike
60s max power cleans @45KG
60s rest
PM
Zone 2 Indoor Bike – 107 BPM