4MOM 4Rounds of:
7 Front Squat @75% @45KG
10 Glute bridge @20kg plate
4×10 Forward Lunges @ 2DB Front Rack @15KG DBs
16m emom of
16 Push Ups
16 Bent over barbell row @30kg
11 Arnold Press @10KG
8 Banded Pull Ups
123025
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Monthly Archives: December 2025
122925
60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM
122825
4 Rounds For time:
25 Wall Balls 9kg
10 burpee pull ups
25KB Swings @16kg
25m sandbag lunges @30kg
50m Farmers Carry @24kg KBs
37:30 | 146BPM
022625
45 min easy run
Did 15 min indoor because it was raining then 30mins outdoors.
Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM
122425
E4MOM 4R:
9 Front Squat @ 70% @42KG
10 Glute Bridge @20KG
4 x 10 Bulgarian Split Squat @12KG KBs
EMOM 4R of
60s 16 Push Ups
60s 12 Barbell Row @30KG
60s 10 Arnold Press @10KG
60s 8 Banded Pull Up
122325
35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km
122225
Accumulate 300 Cal on the Ski
Every 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg
43:29
122125
2R of:
500m Run
20m Sled Push @200KG
500m Run
40m BBJ
500m Run
20m Sled Pull @150KG
500m Run
50m Sandbag Lunges @30kg
500m Run
50 Wall Balls @9kg
122025
20 Min Zone 2 Run
Running Drills then:-
2R of
7 x 30s On : 30s Off @
4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
then
3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km
*5min Walk Between 1st and 2nd Round
5min Cooldown Run
121925
Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals
15-12-9 of:
Man Makers @ 15kg
Wall Walks
Scaled down to
15-9:
Man Makers @ 15kg
Wall Walks – just 45 degrees
18:50