3 Rounds of:
6min Bike
6min Row
5min AMRAP:
21 KB Deadlift @24KG KBs
5 Wall Walks
Zone 2 Intensity
Doubles Hyrox Sim with Dee-Lyn at Savage South Quay – 1:31:10 | 148 BPM
3 Rounds of:
6 min Ski
6 min Row
5mins AMRAP:
5 Pull Up (Kip)
10 Push Ups
15 Squats
RPE3
4 Rounds of 3 Mins of
3 Back Squat @ 60kg
5 30″ Box Jumps
4 Rounds of 3 Mins of
3 Bench Press @ 52.5kg
5 6kg Med Ball Chest Pass
14 Rounds of:
30s – RPE 9 Rowing
30s – RPE 2 Rowing
1:58.3/500m | 25SPM | 1774M
5R of 5min Amrap
10 Deadlift @70KG
8 Burpee Broad Jump
6 Manmakers @15kg DBs
4 Strict Pull up
*3min rest between rounds
Bench 3×3 @ 66
Romanian DL 3×5 73KG
Press 3×3 42KG
Nordic curl 3×6
Reverse Nordic 3×6
Tibialis Curl 3x 16 @ 8.5KG
5 Mins of Row
then:
5R of:
60s Wall Ball – 30% of test | 13
60s Burpee Ball Jump – 30% of test | 13m
60s Wall Ball – 45% of test | 19
60s Burpee Ball Jump – 50% of test | 19m
2min Rest
3R of:
4 Inchworm PushUps
10 Kang Squats 20kg
10 Forward Lunges 20kg
Back Squat
1×20 44kg
3×6 52kg
1×4 60kg
4R:
20 Tri Extension 25kg
14 9kg Wall ball
90s rest
3R:
12 Barbell bent over row @35kg
6 strict pull up
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.