3-2-1-3-2-1
Superset Bench Press 61,66,70,65,70(1), 70(f)
Weighted Pull up 10,15,20,13,17.5,20.5
4R:
15 Dips
15 Shrugs @30KG DB
Tristan
2 minutes work/ 1 minute rest
Repeat 4 times
7 deadlift 80KG @12,8,4,16
14 cal ski erg
1. Max burpees with the remaining time
2. On your last rounds increase your work time limit to 3 minutes
80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace
Front Squat 3×3 @67KG
4R
5 L sit Pull Up (Tucked)
6-8 1 Leg Back Extension Per Leg
20 Back Extensions
4R
50m Zercher march @60KG
50m sled push @100KG
50m single arm farmer carry (each side) @20KG
Warm Up 10min Run
5x6mins Run @ 4:43, 4:46, 4:49/km
90s rest
Only did 3 rounds
Chest and Back Hypertrophy Day
100 min zone 2 | 14.76KM | 6:47/km | 129 BPM
Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100
Push Press 3-2-1-3-2-1 @55-60-62-60-62-65
Partner WOD w Dee-Lyn
6k Row (Total)
Every 3 Mins buy in:-
10 Burpee Over Bar + 3 Clean & Jerk @40KG
Total time: 47:26
Warm up
1k Ski
1k Row
3-2-1-3-2-1 of
Bench Press 60,64,68,64,68,71
Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)
4 rounds for NFT
12 single arm db shoulder press (
each arm)
12 db reverse flys
4 rounds for NFT
12-15 ring dips12
single arm trx rows (each arm)
100 calorie bike for time – MAX EFFORT: 7mins
6R:
2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
1Min Rest
PM – 40min Easy Run
75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace
Front Squat 3×3 @65KG
4R of:
10 Hamstring Curl
10 DB ATG Split Squat 12.5,10,107.5KG
4R of:
15m sled push 170KG
30m Zercher Walk 48KG
15m sled pull 170KG
2 minutes rest between each round