80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace
August 2025 M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 stop making me run so much and stop being a nerd.
041825
Front Squat 3×3 @67KG
4R
5 L sit Pull Up (Tucked)
6-8 1 Leg Back Extension Per Leg
20 Back Extensions
4R
50m Zercher march @60KG
50m sled push @100KG
50m single arm farmer carry (each side) @20KG
Posted in Strength
Leave a comment
041725
Warm Up 10min Run
5x6mins Run @ 4:43, 4:46, 4:49/km
90s rest
Only did 3 rounds
Posted in Cardio, Running
Leave a comment
041525
100 min zone 2 | 14.76KM | 6:47/km | 129 BPM
Posted in Aerobic Base, Cardio, Running
Leave a comment
041325
Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100
Push Press 3-2-1-3-2-1 @55-60-62-60-62-65
Partner WOD w Dee-Lyn
6k Row (Total)
Every 3 Mins buy in:-
10 Burpee Over Bar + 3 Clean & Jerk @40KG
Total time: 47:26
Posted in Aerobic Base, Strength
Leave a comment
041225
Warm up
1k Ski
1k Row
3-2-1-3-2-1 of
Bench Press 60,64,68,64,68,71
Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)
4 rounds for NFT
12 single arm db shoulder press (
each arm)
12 db reverse flys
4 rounds for NFT
12-15 ring dips12
single arm trx rows (each arm)
100 calorie bike for time – MAX EFFORT: 7mins
6R:
2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
1Min Rest
PM – 40min Easy Run
Posted in Anaerobic, Bodybuilding
Leave a comment
041025
75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace
Posted in Aerobic Base, Cardio, Running
Leave a comment
040925
Front Squat 3×3 @65KG
4R of:
10 Hamstring Curl
10 DB ATG Split Squat 12.5,10,107.5KG
4R of:
15m sled push 170KG
30m Zercher Walk 48KG
15m sled pull 170KG
2 minutes rest between each round
Posted in Strength
Leave a comment
040825
10min warm up then:-
5R
6mins Intervals @4:55/KM
90s Walk
Posted in Uncategorized
Leave a comment
please attach individual lap times for reference.