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
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
Treadmill 26:29 Mins. Stopped because ankle pain
7:53/km | 122BPM
Elliptical 30mins – 135BPM
Deadlift work up to 1×105
+ Upper body workout
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
60min Run – 7.08KM | 176SPM | 8:28/km | 121BPM
*first run back after sprain
Team Workout (A,B,C,A,B,C)
6Rounds 6mins per station, 30s Off
A. 20m Walking Lunges
20m Farmers Carry
B. 250-300m Ski
15-20 Goblet Squat 20KG
C. 250-300m Row
15-20 Ball Slam 10KG
Bench Press RPT
60kg x10
55Kg x11
50kg x 15
3×5 Pull ups at 12.5kg, last set 10kg
RPT Leg Press
140 x10
130 x11
120 x12
5r: 500m Row
30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
90s Rest
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.