Warm up – Bike @ 100 calories
22 min EMOM
15-20 push ups @ 20
12-16 Hang Power Clean @40KG @8
6R of
30 cals row – 85-90% effort
30s max rep Hang Power Clean @ 5
90s Rest
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060125
4R EMOM (60s on, 60s off)
60s Deadball throw 15kg (5-10 reps)
60s Farmer’s carry 24kg (2R), 16kg (2R)
60s Mountain climber (30-60 reps)4 min rest
4R EMOM (60s on, 60s off)
60s Sled Pull 100kg (20m+)
60s 5 Squat + 5m lunges (2R+)
60s Ski (5-15 cals) -
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Bench Press 5×6 @56,58,58,58,58
Super Set 5 Pull Ups @10KG
Press 5×5 @35KG
Push Press 3×3 @50,55,58WOD
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
@12KG DB -
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Home workout
DB Romanian DL 5×10 @25KG DBs
Machine Read Delt Fly 5×10
Goblet Squat 5×20 @25KG DB
Assisted Nordic Curl 5×10
DB Seated Shoulder Fly 5×10 @5KG -
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4×4 intervals treadmill running
Did 3 Rounds only.
1st round 160BPM avg
2nd round 157BPM avg
3rd round 153BPM avgFirst time running intervals after injury.
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Deadlift 5×3 @90KG
Press 5×8 @35kg
Chinese Wide Grip Bent Over Row 5×10 @40kg
Single Arm Lat Cable Pull 5×10 -
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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 Rest5Min 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 -
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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