55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR
stop making me run so much and stop being a nerd.
112424
DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM)
Inverted Row 3x Max @15-12-10-10
5 x 1000m Row, (90s rest) – 2:15/500m Pace!
Posted in Hyrox, Uncategorized
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112024
Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f)
Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)
*Working out alone so stopped for safety reasons
3Rounds of Max
Push Ups @25,20,15
Inverted Rows @15,15,15
Hang Clean & Jerk @40KG @3,4,3
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111924
50Min Run, Every 5mins -ve split
- 7’01”
- 6’40”
- 6’28”
- 6’25”
- 6’07”
- 6’08”
- 5’50”
- 5’55”
- 5’43”
- 5’28”
Distance 8.15KM
Avg Pace 6’09”
Avg HR 141 BPM
Posted in Running
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111824
Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM
1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young
Posted in Bodybuilding, Running
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111624
FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR
Was aiming for under 40mins 7KM – 38min 55Secs PR
Posted in Running
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111424
Ran to gym
Row 30s On, 30s Rest. Reach 5km @36mins
Ran back
Posted in Cardio, Hyrox, Rowing
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111224
Warm up
3R:
200m Row
20 Glute bridges
20 push ups
3×1 Sumo Deadlift @ 95, 100, 100KG
3×1 Bench Press @ 65. 66, 67.5
3 Rounds:
Max Cable Rows @25/6plates @12,10,8
Max Dips @15, 12, 10
Conditioning
100 Wall Balls @9kg @(9mins 24 secs)
50 Burpee Broad Jump (7mins 44 secs)
100 Double Unders (3mins 23 secs)
20Mins 40 seconds
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please attach individual lap times for reference.