E4MOM
12 Front Squat @40KG
15 Glute Bridge
Bulgarian Split Squat 4×8 @12KG KBs
5R:
10 Bench Press @17.5KG DBs
10 1 Arm Row @20KG
Finisher
30 Strict Pull Up
Every break 5 DB Press @12.5KG
8:02
121725
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Monthly Archives: December 2025
121525
65min Zone 2 Run
*Every 10mins, Accelerate for 30seconds
10.81KM | 139BPM | 172SPM | 6:01/km
121425
AM:
Easy 25min Bike @84BPM
PM:
Chipper
60 cal row
60 KB swing @ 24kg
60m sled push @165kg
60m farmers carry @32kg
60 wall balls @9kg
60m farmers carry @32kg
60m sled pull @165kg
60 kb swing @24kg
60 cal row
42:13
121125
Running Day
20min zone 2
Run Drills
6R of:
Run 30s on: 30s Off (v02max)
3:12, 3:22, 3:25, 3:25, 3:43,3:19/km
5 Min Walk
6R of:
Run 30s on: 30s Off (v02max)
3:10, 3:29, 3:30,3:40,3:39, 3:36/km
5min easy run
121025
Row 12R
20s on : 40s Off
70 calories total
21-15-9 of:
Burpee over rower
Wall Ball 9kg
6:20
PM:
30 min easy bike
120925
40 Min Zone 2 | 6.72km | 135BPM | 5:57/km | 173SPM
120825
30 Min Indoor Zone 2 | 4.69KM | 6:24/km | 132 BPM |180SPM
120725
New Training Block
E4MOM
15 Front Squat @35KG
15 BW Glute Bridges
Bulgarian Split Squat 4×6/leg @10kg DBs
5R of:
10 DB arnold press @7.5KG
7 Weighted Push Up @15KG
Finisher:
15 Wall Walks
Top of the min 3 Pull Up
120325
30 Min Run – 4.86KM | 6:11/km | 129BPM | 171SPM