Row 30s: Rest 30s for 5k
35 mins. Average 1:57.6/500m
091125
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Monthly Archives: September 2025
091025
10min Warm up run
1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM
10min Cooldown run
090925
Warm Up:
3R:
20m Row
10 Glute Bridge/leg
20 Push Ups
3×1 Deadlift @110KG
3×1 Bench Press 70KG
3R:
Max Dips 23, 18, 15
Max Chin Ups 10, 9, 6
100 Wall Ball @6kg
50m Burpee Broad Jump
100 double Unders
Total: 14min 12s
090825
30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM
090625
60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM
090525
Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg
Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg
Row 12 Rounds x 500m *60s rest btw rounds
Average: 2:03.3/500m
090425
Press 3×3 @ 43kg
Zercher Squat 3×3 @63KG
Romanian Deadlift 3×3 @83KG
3R of
Good Morning 20Kg @ 20
Push Press x 20Kg dbs @ 12, 11, 10
090325
30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm
090125
Savage South Quay opening
Bench Press 3×3 @63KG
Wanted to do Romanian Deadlift – but body was tired.
Concept 2 Bike – Cooldown 30min Bike