4×4 intervals treadmill running
Did 3 Rounds only.
1st round 160BPM avg
2nd round 157BPM avg
3rd round 153BPM avg
First time running intervals after injury.
stop making me run so much and stop being a nerd.
052925
Posted in 4x4, Cardio, Running, v02max
Leave a comment
052825
60min Run Zone 1-2 | 8.38KM | 7:10/KM pace | 130BPM Avg HR | 181 SPM
Posted in Cardio, Running
Leave a comment
052625
Deadlift 5×3 @90KG
Press 5×8 @35kg
Chinese Wide Grip Bent Over Row 5×10 @40kg
Single Arm Lat Cable Pull 5×10
Posted in Strength
Leave a comment
052525
AM:
45min Zone 1-2 Bike |128 BPM
PM:
3R of:
60s Ski Erg
60s Rest
60s Deadball Throw
60s Rest
60s Farmers Carry
60s Rest
60s Mountain Climber Slider
60s Rest
5Min Rest
3R of:
60s Sled Pull
60s Rest
60s Shuttle Runs
60s Rest
60s 5 Squat + 5m Lunges @25KG
60s Rest
60s 12KG Russian Twist
60s Rest
Posted in WOD
Leave a comment
052425
4×4 Rowing (3min Rest) – 134BPM
| Round | Meters | Cal/Hr | S/m | Damper |
| 1 | 967 | 930 | 24 | 5 |
| 2 | 967 | 930 | 25 | 2 |
| 3 | 957 | 910 | 23 | 3 |
| 4 | 952 | 901 | 23 | 2.5 |
Total: 3842m 917cal/hr avg | 23spm
R1 : 62cals
R2: 62 cals
R3: 60 cals
R4: 60 cals
Posted in 4x4, Cardio, Rowing
Leave a comment
052325
Treadmill 26:29 Mins. Stopped because ankle pain
7:53/km | 122BPM
Elliptical 30mins – 135BPM
Posted in Cardio, Running
Leave a comment
052225
Deadlift work up to 1×105
+ Upper body workout
Posted in Bodybuilding, Strength
Leave a comment
052125
Bench 3×8 @ 55KG
1 Arm Bent Over Row 3×10 @24KG
Box Squat 3×10 @90,100,100KG
DB Press 3×8 @12KG
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
Posted in Bodybuilding, Strength, WOD
Leave a comment
please attach individual lap times for reference.