Indoor Bike Recovery -60mins 107BPM
stop making me run so much and stop being a nerd.
020925
Reverse Zercher Lunges 12-8-6-4 @35,42,47,52KG
Weighted Pull Ups 10-8-6-4 @ 5KG(7+1+1+1), 5KG, 6KG, 10KG
11R x 500m Ski *60s Rest @ 2:15/500m
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020825
Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested Twice
Assisted Nordic Curl 3×12
Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10
Suitcase Carry 20KG 3x 30s
Shoulder Lateral Raise Accessory Work
Posted in Cardio, Strength
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020625
Back Squat 3×3 @ 60KG
Back Squat 3×2 @70KG
Back Squat 3×12 @40KG
2 Handed Landmine Squat Press 3×10 @10,20,30KG
Kneeling Landmine Press 3×10
Standing Core Rotation 3×10 @5kg
Posted in Strength
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020525
50Min Run (-ve Split every 10mins)
8.74KM | 144BPM | 5:44/KM
Posted in Cardio, Running
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020425
Work to Heavy Power Clean Triples – 60KG, 65KG(2)
Landmine Jerk 3×5 @20KG
Bench Press 6×3 @ 62.5KG
Assisted Nordic Curl 3×12 @17.5
Landmine Push Press 2×10 @10KG
Kneeling Landmine Press 2×5 @10KG
Posted in Explosiveness, Landmine, Strength
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020225
Sled Push 20M – Work up to 190KG
Sled Pull 20M – Work up to 125KG
16M EMOM:
1st Min – Cal Rows – 13,13,12,14
2nd Min – Wall Ball @10KG – 10,11,10,10
3rd Min – Box Jumps – 18,20,19,25
4th Min – Rest
Total: 175
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013125
Pendulum squats
Leg press
Landmine cleans + jerks
Zercher Squat 12-8-6-4 @40,40,45,50kg
First set broken into 6,3,3
Pull ups 10,8,6,4 all body weight
11r of 500m ski
60s rest
Average 2:21.2/500m
Posted in Hyrox, Strength
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please attach individual lap times for reference.