Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg
90s rest btw rounds
Weighted pull ups – can’t do
Sub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5)
90s rest btw rounds
11x500m row
60s rest btw rounds
4R of max sled push distance 10m unbroken @ 140, 155, 175, 185
4R of max sled push distance 10m @ 75, 100, 115, 130
4R of:
60s rowing @ 15,14,14,14
60s wall ball @ 15,12,12,12
60s box jumps 24” @ 14,13,16,17
60s rest
Total = 169
Ran the gym
Deadlift 3-2-1-3-2-1 @105-115-120, 110-120-125
Machine Bench 3-2-1-3-2-1 @30-35-36.25, 32.5-37.5-38.55
3 Rounds of:
Max Banded Good Mornings @25,25,25
Max DB Push Press @17.5KG @9,11,10
Ran Back home
15min to find heavy 3rm bench – up to 60kg
2min max distance seated sled pull @50kg + 25kg sled @25m
100m walking lunges @30kg @5:59
5min max burpee over bar @ 53
3R of:
12 DB Press @7.5kg
12 DB Lat Raise
12 ring rows @ bent knees
12 upright rows @15kg plate
15mins find heavy 3RM Deadlift – 110KG (no belt, no straps)
100 Wall Balls at 9KG @10:12
2KM Row @9:43
Supposed to to 5KM but no more in the tank.
Hyrox SG Doubles with Jason
1:18:17
Avg HR 154BPM
| Workout Result |
|---|
| Split | Time | Place |
| Running 1 | 00:05:31 | |
| 1000m SkiErg | 00:04:26 | 303 |
| Running 2 | 00:05:53 | |
| 50m Sled Push | 00:01:35 | 164 |
| Running 3 | 00:05:57 | |
| 50m Sled Pull | 00:03:03 | 79 |
| Running 4 | 00:06:18 | |
| 80m Burpee Broad Jump | 00:03:04 | 211 |
| Running 5 | 00:06:12 | |
| 1000m Row | 00:04:17 | 49 |
| Running 6 | 00:05:59 | |
| 200m Farmers Carry | 00:01:21 | 67 |
| Running 7 | 00:06:32 | |
| 100m Sandbag Lunges | 00:03:04 | 93 |
| Running 8 | 00:07:01 | |
| Wall Balls | 00:03:55 | 69 |
| Roxzone Total | 00:04:19 | 44 |
| Run Total | 00:49:19 | 223 |
| Best Run Lap | 00:05:53 | 278 |
Overall Rank 132nd
Age Category 83rd
To work on for next season
1. Running Pace
2. Burpee broad Jumps
3.Sandbag Lunges