1.6km warm up run
Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg
4R:
20s weighted front rack march
25m sled pull @100kg
100 back extensions
1.6km cool down run
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Monthly Archives: March 2025
030525
4x8min tempo run
2min rest btw rounds
Average 5:07/KM
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2 rounds
5/3/1 superset
Bench press 58,62,65,60,63,67
Weighted c2b pull up 2.5,5,10,5,7.5,12
4 rounds for NFT
12 db shoulder press 8kg
15 ring rows
12 db lateral raises 5kg
12 barbell upright rows 10kg
4x15s front rack weight hold @75,95,95,95kg
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60min 60-70% HR Run
175 SPM | 110BPM | 8:42/KM | 6.9KM
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Beep Test – did up to 6.
then:-
Partner WOD with Dee-Lyn
Accumulate 5000m
1000m Ski, top of the minute 5 Box Jumps
1000m Row, top of the minute 6 Burpees
1000m Assault Bike, top of the minute 7 Wall alls
1000m Ski, top of the minute 8 Lunges
1000m Run, top of the minute 8 Lunges
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Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105
3R for quality:
8 Single leg contra lateral DL /leg @10kg db
8 bench step up /leg @15kg plate
8 Slow tempo calf raises
5R of:
1min thrusters @14,14,14,12,14
1min burpees box jump over 24” @11,11,11,9,8
90s rest