Blog Posts

  • 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

  • 110725

    5R of:60s 30% Wall Ball 1360s 30% Burpee Broad Jump 13m60s 30% SandBag Lunges 15m60s 15 Cal Row2min Rest

  • 110925

    Mizuno S/Ediken Run with Dee-Lyn, Jason, Prakash, Tyra 4 x 1.4km – 4:14/km, 4:13/km, 4:09/km, 4:19/km 2 hours 13 min 13 seconds. Total for 21 laps (30km) 26th out of 64 teams.

  • 110625

    5k Zone 2 Run – 30:33 | 6:06/km | 176 spm | 132 HR

  • 110425

    3 Rounds of:6min Bike6min Row5min AMRAP:21 KB Deadlift @24KG KBs5 Wall Walks Zone 2 Intensity

  • 110225

    Doubles Hyrox Sim with Dee-Lyn at Savage South Quay – 1:31:10 | 148 BPM

  • 103125

    3 Rounds of:6 min Ski6 min Row5mins AMRAP:5 Pull Up (Kip)10 Push Ups15 Squats RPE3

  • 102925

    4 Rounds of 3 Mins of3 Back Squat @ 60kg5 30″ Box Jumps 4 Rounds of 3 Mins of3 Bench Press @ 52.5kg5 6kg Med Ball Chest Pass 14 Rounds of:30s – RPE 9 Rowing30s – RPE 2 Rowing 1:58.3/500m … Continue reading →

  • 102725

    60min Run – 8.24KG | 7:18/km | 174spm |123BPM

  • 102625

    5R of 5min Amrap10 Deadlift @70KG8 Burpee Broad Jump6 Manmakers @15kg DBs4 Strict Pull up *3min rest between rounds

  • 102525

    Running Drills then3x6mins Tempo run5:01/km5:26/km5:33/km

  • 102325

    Bench 3×3 @ 66Romanian DL 3×5 73KGPress 3×3 42KGNordic curl 3×6Reverse Nordic 3×6Tibialis Curl 3x 16 @ 8.5KG

  • 102225

    5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading →

  • 102125

    3R of:4 Inchworm PushUps10 Kang Squats 20kg10 Forward Lunges 20kg Back Squat1×20 44kg3×6 52kg1×4 60kg 4R:20 Tri Extension 25kg14 9kg Wall ball90s rest 3R:12 Barbell bent over row @35kg6 strict pull up

  • 102025

    3R of: 5min Row5min Ski5min Bike Easy pace

  • 101825

    Every 7 Min for 56Mins Alt. btw A & B A. 30 Cal Row15 Burpee15 Wall Ball B. 30 Cal Ski10 Burpee Broad Jump20m Walking Lunges 20kg *Go hard then rest

  • 101725

    5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading →

  • 101625

    20 Back Squat 40kg Back Squat 3×8 @48KG 3R:8 Pull Ups10m Sled Pull @75KG 100 Pull Aparts @Yellow Band folded into 2

  • 101525

    30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM

  • 101425

    A. Warm up 9min EMOM10 Burpees8 Box Step Ups6 Jumping Lunges B. Prep 2R of:5 Wall Ball10 Sand Bag Lunges10 KB Deadlift @24KG5 Burpee Broad Jump C. Engine Check2 Min Burpee Broad Jump – 41m3min Rest2 Min Sandbag Lunges – … Continue reading →

  • 101325

    Bench Press 3×3 @65KGPull Ups 3×3 @16KG. Last set 2Romanian DL 3×3 87. Last set 2Press 3×3 @ 40KG (deload) 3R:6 Nordic Curl (bent from hips)6 Reverse Nordic Max Tibialis Curl 8.5KG – 16 reps