This is Dee Journey

45 mins easy run. 46:01. 6:24/km. 7.20km. 129bpm

45 mins
1000m ski – buy in
AMRAP:
800m run
50m BBJ
800m run
750m row
800m run
60m walking lunges @ 20kg

1.5 rounds (up to 2nd 800m run)

A1. 1 Leg RDL 3×12 @ 12.5kg
B1. Bench Press 3×5 @ 33.5kg
b2. Weighted Chin Ups @ 6, 6, 5

Sled Intervals
2 x 60 m Sled Push @ 150kg
Rest 2 mins
1 x 50 m Sled Push @ 150kg
Rest 2 mins

45 mins easy run. 48:21. 6.19km. 7:48/km. 107bpm

Round 1:
800 m Run @ Race Pace — Target a steady, controlled race effort
250 m Ski @ Fast Pace — Push hard but maintain good form
30-second rest
250 m Ski @ Fast Pace — Repeat with same intensity
400 m Run — Keep momentum, controlled effort
60-second rest

Round 2:
800 m Run @ Race Pace
12 m Sled Push — Use heavier than usual sled weight; focus on explosive power
30-second rest
12 m Sled Push — Maintain speed and drive
400 m Run — Controlled pace to prepare for next effort
60-second rest

Round 3:
800 m Run @ Race Pace
12 m Sled Pull — Heavy sled; strong, consistent pulls with good posture
30-second rest
12 m Sled Pull — Keep effort high and steady
400 m Run — Maintain effort and focus
60-second rest

Round 4:
800 m Run @ Race Pace
5 Burpee Broad Jumps — Explosive and controlled landings
10-second rest
5 Burpee Broad Jumps — Keep rhythm and intensity
10-second rest
12 m Sled Push — Final hard push with power and speed
400 m Run — Finish strong with steady pace

Total time: 41:40

Threshold Run
10 mins Easy Run @ 6:02/km
4 x 8 minutes threshold pace run with 1 min 36s rest – Avg pace: 4:54/kmn(HR maintain below 158)
10 mins Easy run @ 6:23/km

Warm-Up
60-second Ski Erg
60-second Row

Main Set
Ski Erg @ 2:17.1/500m
5 x 300 m @ 1k pace + 4-5 seconds per 500 m
Rest 60 seconds between reps
Rest 5 minutes

Row @ 1:59.4/500m
5 x 300 m @ 1k pace + 4-5 seconds per 500 m
Rest 60 seconds between reps

90 mins easy run. 1:30:37, 14.21km, 6:23/km, 132 bpm

Threshold Run
10 mins Easy Run @ 9.5km/hr
4 x 7 minutes threshold pace run with 1 min 24s rest – 12km/hr up to 13km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

Sled Push 60m @ 150kg
Rest 2 mins
Sled Push 2x50m @ 150kg
Rest 2 mins in between

Bench press 3×5 @ 32kg
Superset
Chin ups @ 5, 5, 4, 3

1 Leg RDL @ 10kg DB – not holding anything to support

45 mins easy run. 45:26, 7.02km, 6:28/km, 122bpm

Partner workout
48 mins of:
7 mins on: 1 min off

A.
Run – 480m
Ski – 650m until run partner finishes
Wallballs until finish remaining time

B.
20m walking lunges @ 20kg
into 5 burpee plate hop + 5 push ups until
Run – 480m
Wallballs until finish remaining time

C.
Run – 480m
Sled push 10m + Sled pull 10m – trx style @ 100kg until run partner finishes

Threshold Run
10 mins Easy Run @ 9.5km/hr
5 x 6 minutes threshold pace run with 1 min 12s rest – 12km/hr up to 12.5km/hr (HR maintain below 158)
5 mins Easy run @ 9.5km/hr

Warm-Up
2000 m SkiErg @ Zone 2

3 x 100 m SkiErg @ Fast Pace
Rest 60 seconds between efforts

Main Set – Benchmark Effort
SkiErg: 1 x 1000 m for time @ 2:20.8/500m
Rest 10 minutes
Row: 1 x 1000 m for time” @ 2:04.3/500m

Threshold Run
10 mins Easy Run @ 9.5km/hr
6 x 5 minutes threshold pace run with 1 min rest – 12km/hr up to 13.0km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

90 mins Easy Z1/Z2 Run with Strides Every 10mins. 1:30:31, 14.01km, 6:28/km, 134bpm

A1. 1 Leg RDL 3×10-12 @ 16kg KB

B1. Bench Press 3×5 @ 34kg
b2. Weighted Chin Ups @ 5, 5 4

Sled Intervals – Strength & Drive

2 Rounds:
50 m Sled Push @150kg
Rest 2 minutes between rounds

Hyrox EMOM – Controlled High-Output Conditioning
15 Minute EMOM (Every Minute on the Minute):
Minute 1: 10-15 Cal Ski @ 10, 10, 10, 10, 10
Minute 2: 8-10 Burpee Broad Jumps @ 10, 10, 10, 10, 8
Minute 3: 20-25 Wall Balls @ 15, 15, 15, 15, 13
“”Aim for consistent reps with efficient transitions. Adjust the numbers to finish each movement with a few seconds to spare.””

Blue Ribbon Dash.

5.02km – 25:27, 5:04/km, 154bpm

3.53km – 20:15, 5:45/km, 155bpm

10km time trial. New PB: 54:05, 5:25/km, 154bpm

1 hour easy biking/cycling. 102bpm

45 mins easy run. 47:08, 7.45km, 6:20/km, 135bpm

Threshold Run
10 mins Easy Run @ 9.5km/hr
3 x 6 minutes threshold pace run with 1 min 12 secs rest – 11.5km/hr up to 12.7km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

Threshold Run turned easy run – wrong pacing
10 mins Easy Run @ 9.5km/hr
3 x 10 minutes threshold pace run with 2 mins rest – 10.5km/hr (HR: 126bpm)
10 mins Easy run @ 9.5km/hr

2 x 3 BB Box Squat @ 70kg
15 wallballs @6kg
2 x 6 DB Press @ 10kg

2 x 5 Bench Press @ 30kg
Pull Ups @ 3, 3

2 x 10 (5/5) Zercher reverse lunges @ 35kg
20m sandbag lunge @ 20kg
2 x 6 10kg KB 1 Leg RDL

2 x 8 Bulgarian split squat @ 7kg
2 x 6 Standing BB row @ 32kg

Easy Run. 5:64km, 7:31min/km, 42:24, 117bpm