Back Squat 3×3 @80KG
Cyclist Squat 3×10 @30kg DB
Nordic Curl 3×6
Tibialis Cur 3×8.5kg
PM:
45min Indoor Bike | 102 BPM
021626
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Monthly Archives: February 2026
021426
Indoor Bike 60mins | 107BPM
021326
End Cycle Workout Day
EMOM 6
1 High Box Jump
E3M 12mins
3 Broad Jump
6 alt lateral Bounding Jumps
10 Explosive Push Ups
For Time:
50cal Row
75 wall ball
50KB Swing
20m Sled Push 100kg?
60 Wall Ball
20m Sled Pull
45 Wall Ball
100m Farmer Carry 24kg kbs
30 Burpee Broad Jump
30 Wall Ball
50 Cal Row
Time: 33:30
021026
30 Min Easy Biking | 118BPM
021226
Back Squat 3×3 @70kg
Bench Press 3×3 @60kg
Weighted Pull Up 3×3 @10KG
Machine Press 5×5 @20kg/side
Bent over DB Row 3×[email protected]
Nordic Curl 3×6
Tibialis Curl 3x 8.5kg @20,18,12
021126
WOD at Morph KLGCC
8min x 5 zones
Zone 1
250m Ski
15 Ball Slam @10kg
Zone 2
250m Row
15 KBs Deadlift @24kg
Zone 3
600m Bike
50m Sled Push
Zone 4
10m x 10 Shuttle Run
25 Wall Ball
15 Lunges @20kg
Zone 5
250m Run
15 Burpee Box Overs
150BPM Average
PM:
6KM Easy Run | 6:46/kmg | 120BPM
020926
15min Zone 2 Run
Warm Up Drills
10R of 40s On: 40s Off | (avg 4-4:35/km pace)
5min Walk
10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)
020826
AM – Run Club 5k Pacing Pace 8 Group
PM – 10KM Easy Run
58:07 | 177SPM | 137BPM | 5:48/km
020626
E6MOM 4R:
60s Bear Crawl
60s Sled Push 100kg
60s Sled Pull 100kg
then:-
10 Tempo Goblet Squat 16kg
8 DB Bent over Row 17.5kg
8 KB Forward Lunge 17.5kg
Accumulate 110cals on airbike
Top of every 2mins
4 Burpee Broad Jump
8 Wall Ball 6kg
020526
70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM