Blog Posts

  • 012326

    30 Min C2 Bike – 110BPM *coached clients*then:- 45 Min C2 Bike – 122BPM

  • 012226

    15min RunRunning Drills 8R of: 40s Run : 40s Jog 5Min Walk 8R of: 40s Run : 40s Jog 5 min cool down run

  • 012126

    4R of:6 Front Squat 75% 47KG8 cyclist squat 30kg DB 21-15-9 of (for quality)Strict Pull Up40kg Bench Press 15-12-9 (for quality) of:Bent over barbell row 40kgBench Dips

  • 012026

    60 min zone 2 run9.94km | 6:02/km | 175spm | 134bpm

  • 011826

    Group Run Pacer3R of: 10min Run @8/km2min Walk

  • 011726

    21-15-9 ofCal RowBurpee over RowerTime: 5:48 E3.5MOM 4R of:13 cal Bike10 Wall Ball 9kg10 Pylo Lunges 3R of:15 Mountain Climbers15 Russian Twist 24KG30s Hollow Hold60s Rest

  • 011626

    40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

  • 011426

    E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

  • 011326

    40 Min Zone 2 Run6.39KM | 171SPM | 137SPM | 6:16/km

  • 011226

    10 Min to find high box Jump of the day E3MOM for 3R3 Depth Jump 20inch”8 Pylo Push Up E6MOM for 8 Rounds (Alt between A and B) A. 12 KB Deadlift 32kg12 Burpee Pull Up12 Cal AirBike30 Wall Ball … Continue reading →

  • 011126

    Run Club Group Run – Zone 1 – 4.73km

  • 011026

    Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals) 21-15-9:Row CalsBurpee Over RowerKB Swing @16KG 6:48

  • 010826

    15 Min Easy Run Few Mins of Drills then 10R of 30s On: 30s Slow (3:45 – 4/km) 5 min Walk 10R of 30s On: 30s Slow (3:326-4:02/km) 3min Easy Run *Difficult. Not enough recovery

  • 010626

    4R of:6 Front Squat @ 47kg10 Single Leg hip thrust / leg on bench Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs EMOM 16M60s 10 Bench Press @30kg60s 6 Negative Pull Ups60s 10 Banded Push Up60s 10m seated Sled … Continue reading →

  • 010526

    25min Easy Run3R of:10 Push Ups30 Squats25min Easy Run

  • 010426

    10 min Find High Box Jump – got the black + blue + green box (in south quay) E3MOM 3R:3 Depth Jumps @12-18″8 Pylo Push Ups Chipper for time:60 cal row50 Box Jump overs40 Goblet Squat @16kg30 DB Push Press … Continue reading →

  • 010326

    Every 8 Mins For 4r Alt betweenA.25 Cal Ski25 Cal Row25 Cal Bike B.10 Wall Ball 6kg5 Burpee Pull Up10m Sled Push 75kg10m Sled Pull 75Kg 4R of:25s Side Plank – R15s Hollow Hold25s Side Plank – L

  • 010226

    15 Min Easy Run Few Mins of Drills then 9R of 30s On: 30s Slow (3:28 – 3:58/km) 5 min Walk 9R of 30s On: 30s Slow (3:35-3:51/km) 5min Easy Run

  • 010126

    Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

  • 123025

    4MOM 4Rounds of:7 Front Squat @75% @45KG10 Glute bridge @20kg plate 4×10 Forward Lunges @ 2DB Front Rack @15KG DBs 16m emom of16 Push Ups16 Bent over barbell row @30kg11 Arnold Press @10KG8 Banded Pull Ups

  • 122925

    60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

  • 122825

    4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m 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% @42KG10 Glute Bridge @20KG 4 x 10 Bulgarian Split Squat @12KG KBs EMOM 4R of60s 16 Push Ups60s 12 Barbell Row @30KG60s 10 Arnold Press @10KG60s 8 Banded Pull Up

  • 122325

    35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

  • 122225

    Accumulate 300 Cal on the SkiEvery 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg 43:29

  • 122125

    2R of:500m Run20m Sled Push @200KG500m Run40m BBJ500m Run20m Sled Pull @150KG500m Run50m Sandbag Lunges @30kg500m Run50 Wall Balls @9kg

  • 122025

    20 Min Zone 2 Run Running Drills then:- 2R of7 x 30s On : 30s Off @ 4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/kmthen3:40, 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 @ 15kgWall Walks Scaled down to15-9:Man Makers @ 15kgWall Walks – just 45 degrees18:50

  • 121725

    E4MOM12 Front Squat @40KG15 Glute Bridge Bulgarian Split Squat 4×8 @12KG KBs 5R:10 Bench Press @17.5KG DBs10 1 Arm Row @20KG Finisher30 Strict Pull UpEvery break 5 DB Press @12.5KG 8:02

  • 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 row60 KB swing @ 24kg60m sled push @165kg60m farmers carry @32kg60 wall balls @9kg60m farmers carry @32kg60m sled pull @165kg60 kb swing @24kg60 cal row 42:13

  • 121125

    Running Day 20min zone 2Run 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 12R20s on : 40s Off70 calories total 21-15-9 of:Burpee over rowerWall 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 E4MOM15 Front Squat @35KG15 BW Glute Bridges Bulgarian Split Squat 4×6/leg @10kg DBs 5R of:10 DB arnold press @7.5KG7 Weighted Push Up @15KG Finisher:15 Wall WalksTop of the min 3 Pull Up

  • 120325

    30 Min Run – 4.86KM | 6:11/km | 129BPM | 171SPM

  • 112925

    Mixed Doubles Hyrox with Dee-Lyn 1:18:10 155BPM Average

  • 112725

    Last workout before heading to Hyrox SG 3R: 400m run – race pace10 DB thruster (light/moderate) – 10KG8 BBJ200m run3 min rest btw rounds

  • 112625

    30 Min Zone 2 Run 4.95KM | 6:04/km | 174SPM | 135BPM

  • 112525

    4R: 20m Sled Push (100kg) + Goblet Squat 12kg3R: 20m Sled Pull (75kg) + 20m Bear Crawl 5R:8 Jump Squats 20kg6 Push press 12.5KG DBs15cal AirBike3min Rest

  • 112225

    6R of:250m ski250m row15m Sled Pull @ 100kg500m Run1 Min Rest 1:04:46 | 144BPM

  • 112125

    Bench Press 3×3 – 60KG DeloadPull Ups 3×8 BWRomanian DL 3×8 – 50kgPress 3×6 – 35kgNordic Curl 3×6Reserve Nordic 3×6Tibialis Curl 3x Max @8.5KG

  • 111825

    4×4 Interval Run | 3min jog between runs1. 4:08/km2. 4:19/km3. 4:29/km4. 4:23/km Very hard

  • 111725

    30min Indoor Run Zone 2 | 4.38KM | 6:53/km | 131BPM

  • 111625

    40min Zone 2 Run | 6.46KM | 125BPM | 6:13/km

  • 111525

    4R of:60s 10 cal row60s 16 DB Snatch 12.5kg (8/8)60s BW Walking lunges60s 10 cal ski RPE6

  • 111325

    3R of: 20 goblet squat 16kg100m farm carry 24kg500m ski40 wall ball 6kg10 bbj1k run 56min:41s Supposed to do 4R. But too kow

  • 111025

    Bench Press 3×3 @67KGPull Ups 3×3 @15KGRomanian Deadlift 3×5 @75KGPress 3×4 @43KG 3R:6 Nordic Curl 6 Reverse NordicAMRAP Tibialis Curl @8.5KG About 13 Reps