stop making me run so much and stop being a nerd.
Monthly Archives: April 2025
043025
45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM
Posted in Cardio, Running
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042925
1KM Warm up run Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70 Bench 3-2-1-3-2-1 @55,60,65,60,65,70 3R:5- L Sit Chin Ups10 BB Good Morning (20kg)15 TTB 3R:10 Power Clean @45KG30 Suitcase March @24KG (15R/15L)
Posted in Strength
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042825
1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM
Posted in Cardio, Running
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042725
30s hard row/ 30s rest – for time – Try to complete 5000m in under 30 minutes– Completely stop rowing during rest 35 Rounds | 146 BPM
Posted in Cardio, Rowing
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042625
Team WOD with JH and Dencyl Station 1:300m SkiErg Station 2:12 Sandbag Ground-to-Overhead (alt)18 Box Jump Overs (alt)24 KB Goblet Squats (alt)24 Cal Row (12cals , 12cals) Order:Partner A,B,C Station 1 – A,B,C,A,B,C Station 2 – B+C, A+C, A+B, B+C, … Continue reading
Posted in Team WOD
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042525
90 minute long run – Keep the pace at 70-80%– For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it. Ran 1:17:48 only. No nutrition so … Continue reading
Posted in Cardio, Running
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042425
50 Min Zone 2 Run7.55KM | 6:38/KM Pace | 131BPM | 178 SPM
Posted in Aerobic Base, Cardio, Running
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042325
4R Warm Up:12 DB Press @7.5KG15 Inverted Row20 BW Glute Bridge Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105 Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67 20-30-40-50-40-30-20 Wall Balls45S Sprint between rounds at 4:30 Stopped after the run after 50 Wall Balls 17:41
Posted in Anaerobic, Strength
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please attach individual lap times for reference.