Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg
Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand
Superset 3
3×10 standing lateral raises @5kg
3×10 triceps extension @ 27kg
Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg
Superset 5
3×10 Lat pull down @ 39kg
3×8 DB overhead tricep extension @ 10kg
6 min of total rowing
6x45s easy pace, 15s fast pace
5R of:
60s wall balls 35% @ 18
60s burpee broad jump 35% @ 12m
60s farmer’s carry 35% @ 53m
60s 12-16 calories row @ 16 calories
2 mins rest
4×4 threadmill run
Avg HR: 135bpm
Rest: 12 min/km
Working: 5:27min/km
4R of:
20 reps of 16kg goblet squat
100m farmer’s carry @24kg
500m ski
40 wall balls @6kg
10 Burpee broad jump
1km run – did not do for last round
Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg
Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand
Superset 3
3×10 standing lateral raises @5kg
3×10 triceps extension @ 27kg
Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg
Superset 5
3×10 Lat pull down @ 36kg
3×8 DB overhead tricep extension @ 10kg
5R of:
Goblet squat 22.5kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 5kg @ 12 reps
Reverse lunge 12.5kg @ 12 reps per leg
Bench press 3×3 37kg
Pull up 3×3 @ BW
Romanian Deadlift 3×3 @ 70kg
Press 3×3 @28kg
Nordic Curl 3×6
Reverse Nordic Curl 3×6
Tibialis Curl 3×8.5kg @13, 13, 10
S. Ekiden race. Prakash, Jason, Tyra, Dee-Lyn, Dennis
1 loop: 1.45km. 4 loops
5.74km. 152bpm. 4:51 min/km
EMOM 9 mins
4 inch worm to push up
10 kang squat with empty barbell
10 front lunges with barbell
20 reps at 55% 1 RM back squat @ 44kg
3 min rest
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
4 reps 75% 1 RM back squat @ 60kg
2 mins rest in between
Superset (push)
4 rounds for quality
20 reps tricep push down machine @ 25kg
14 heavy wall ball @ 9kg
rest 90s
Pulling finisher
3R of:
Bent over barbell row @ 40kg
8 lat pull down @ 35kg
6 mins row
5R of:
60s wall balls 30% @ 15
60s burpee broad jump 30% @ 10m
60s sandbag lunges 30% @ 17m
60s 12-16 calories row @ 14 calories
3×8 Hammer curl @ 7.5kg
3×8 Dumbbell bench press @ 12.5kg
3×8 Dumbbell row @ 15kg
3×8 Shoulder press @ 10kg
3×8 Lateral raises @ 5kg
3×8 Lat pull down @36kg
3×8 Low Row @ 27kg
Zone 1 Elliptical. 49 minutes. 102bpm
Hyrox simulation – Mixed Doubles
Time: 1:31:10 (1 hour 31 minutes 10 seconds)
Average HR: 156bpm
3R of:
6 min ski
6 min row
5 min AMRAP:
5 inverted row
10 women’s push up
15 BW squats
5R of:
60s Wall Ball – 30% of test | 15
60s Burpee Broad Jump – 30% of test | 10m
60s Wall Ball – 45% of test | 23
60s Burpee Broad Jump – 50% of test | 17m
2min Rest
Zone 2 Run. 1 hour. 133bpm, 7:15 min/km. 8.30km
EMOM 9 mins
10 burpees to target
forgot what I did
10 deadlift @ 30kg
8 burpee broad jump
6 man maker @ 10kg
4 strict pull up with band
1+18
1+20
1+20
1+21
1+20
5 min run
2R of:
30m walking high knees
30m running high knees
30m running back kick
30m A-skips
3 x 6 min subthreshold pace at zone 3 – 142 – 149 bpm
Pace 1: 6:00
Pace 2: 6:11
Pace 3: 6:13
EMOM 9 mins
8 burpees
10 kang squat with empty barbell
10 barbell forward lunge
Back squat
20 reps at 50% 1 RM @ 40kg
Rest 3 mins
8 reps at 60% 1 RM @ 48kg
8 reps at 60% 1 RM @ 48kg
8 reps at 60% 1 RM @ 48kg
Rest 2 mins in between
4R for quality:
8 banded pull ups
10m seated sled pull (moderate weight) – arms only @ 75kg
Rest 2 mins in between
Finisher
100 banded face pull
5 Mins of Row
then:
5R of:
60s Wall Ball – 30% of test | 15
60s Burpee Broad Jump – 30% of test | 10m
60s Wall Ball – 45% of test | 23
60s Burpee Broad Jump – 50% of test | 17m
2min Rest
4R of of A & B (7 mins each)
A. 21 cal row
15 burpees to target
15 wall balls @6kg
B. 21 cal ski
10 burpee broad jump
20m sandbag lunge @20kg
Go hard and then rest
Zone 2 Indoor Row. 127bpm. 2:23.5min/500m. 12,539m.
EMOM 9 mins
10 burpees
8 box step ups
6 jumping lunges
2R of:
5 wall balls @ 6kg
10 sandbag lunges @20kg
10 Ketlebell deadlift @24kg
5 burpee broad jump
2 min Burpee Broad Jump @ 33m
3 mins rest
2 min Sandbag lunges @ 55m
3 mins rest
2 min Farmers carry @ 150m
3 mins rest
2 mins wall balls @ 50 reps
Zone 2 on Ergs. 1 hour
10k row
2k ski
Deload week
Bench press 5×5 30kg
Pull up 5×3 @ BW, BW, 4kg, 4kg, 4kg chain
Romanian Deadlift 3×3 @65kg
Press 3×3 @27kg
Nordic Curl 3×6
Tibialis Curl 3×8.5kg @14, 12, 10