30% Simulation Redline @ 70% Inensity 12:27
Blog
-
072025
AM:
5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM
PM:
50Min EMOM:
60s Ski 12-10c
60s Row 12-10c
60s Squat Thrusts 25
60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)
143BPM Avg HR -
071925
Bench Press work to heavy single – 72.5KG
5×5 Pull Ups
4R of:
8 DB Press @15KG *last round 6
8 Bent Over DB Row @22.5KG
8 Plate Shrugs @25KG -
071825
Power Clean & Jerk work u to heavy single – 73KG
Hang Snatch work up to heavy single – 43KG
Box Squat 3×3 @70KG -
071725
Zercher Reverse Lunges 3×6 @50kg
Bench Press 3×3 @60kg
Shoulder Strength using Macebell
China Rows 3×8 @40kg -
071525
Box Squat 3×5 @80KG
Romanian Deadlift 3×10 @ 70KG
WOD
25 Cal Ski
2R:
50 Squat Thrusts
70m Mule
40m Sled Push + Sled Pull (Alt 10m’s)
Buyout:
25 Cal SkiFinisher:
100 Squat Thrusts
100 Russian Twists
*Evertime Break, 3 Pull Ups.
6 Breaks total.