This is Dee Journey

15 mins Zone 2 treadmill run

2R:
9 x 40s on / 40s off
5 mins walk in between

Zone 2 Treadmill Run. 70 mins. 127bpm

40 min AMRAP:
30 cal row
20KB Sumo Deadlift High Pulls @16kg
15 wall balls @ 6kg
10m burpee broad jump (aim 2m, i can 1.8m to 1.9m)
20m sandbag lunges @ 20kg
10 knee push ups

I did 5 rounds and 2 workout

5R E4MOM:
3 reps at 83% 1RM front squat @ 45kg
10 cyclist squats with 25kg DB

Every 10 min perform
21-15-9
Ring Rows
BB bench press @ 25kg

21-15-9
Barbell pendlay row @ 40kg
Knee push ups
9-6-3
Dumbbell’s devil press (2x10kg)

800m run – 4:35 min/km pace
3 mins rest
400m run – 4:35 min/km pace
2.5 mins rest
200m run x 5 – 4:30 min/km pace
2 mins rest x 5

35 mins cap
960m run then
AMRAP:
5 burpees
10 WB @7kg
15 cal row/ski – 3R row, 1R ski
20 american kettle bell swing @12kg
25 sit ups
290m run

Foundation 3R+
Intermediate 4R+ – I did this (up to kettle bell swings only)
Pro 5R+

3 min on, 1 min off
8R of:
Alt between A & B

A
Row 14 calories
12 High to low plank
Max burpee over rower @ 22, 18, 18, 17

B
Ski 10 calories
13 WB sit up @ 6kg
24 russian twist @ 6kg
Max 6kg wall balls @ 27, 30, 30, 30

HR: 146 bpm

5R E4MOM:
6 reps of 75% 1RM Front squat @ 40kg
8 cyclist goblet squat @20kg – limited by arm ability to hold up heavy KB, legs can go heavier

10 mins to perform:
21 – 15 – 9 bench press @ 24kg
15 – 12 – 9 bent over row with barbell @ 40kg

Zone 2 Run. 1 hour. 9.47km. 139bpm. 6:21min/km

4R E3MOM
3 depth jumps from 20 inch box
8 knee push ups

2R of:
60 calories row
50m walking lunges @ 20kg
40 wall balls @ 6kg
30m burpee broad jump
20 russian kettle bell swings @ 24kg
10 burpees
HR: 148bpm

12 min x 3 ( Finish within 10 mins for 2 mins rest
6:40 pace, 1500m, HR: 120bpm

Time cap 60 mins
10 – 20 – 30 – 40 – 50

Discount for ladies
Lunges @ 20kg
Cals Ski @ 8 cals
Wall Balls @ 6kg
Cals Row @ 8 cals
Burpee over box @ 5, 10, 15, 20

Every 6 mins, run 340m
HR: 151 bpm

Treadmill Zone 2 Run. 40 mins. 125bpm

21 – 15 – 9
Cals Row
Burpee over Row
Time: 6:34

Every 3.5 mins for 14 mins (4 rounds)
9 cal on bike
10 wall balls heavy – 7kg
10 plyo lunges (each leg)

3 rounds for quality
15 fast mountain climbers (each leg)
15 russian twists @16kg KB
30 sec hollow hold (hard – can only hold max 15s and stagger to finish)

E4MOM 5R
5 reps 75% 1 RM front squat @ 40kg
7 + 7 (left and right) hip thrust single leg at the bench

E4MOM 3R
6 cyclist squat @22kg
12 DB good mornings @14kg

E3.5MOM 3R
10 DB bench press @ 12kg
Single DB row heavy weight @22kg

Zone 2 Run. 40 mins. 5.94km. 6.47min/km. 133bpm

E6MOM 8R:
Alternate A & B

A.
12 KB DL @ 24kg
12 Burpees
10 calories row
30 WB @4kg

B.
10 KB swings @ 24kg
12 knee push ups
10 calories row
15 WB @6kg

E6MOM 3R: 850m
3 min walk
E5MOM 3R: 700m
HR: 138bpm

5 mins to complete run – 720m
E2MOM 5R:
10m sled pull @ 75kg
10 burpees
5 mins run – 720m
E2MOM 5R:
Row 160m
60m farmers carry @ 24kg – 4th round (40m), 5th round (30m)
5 mins run – 720m
E2MOM 5R:
15m Sandbag lunge @ 20kg
15 wall balls @ 6kg
5 mins run – 720m

5 mins to complete run – 720m
E2MOM 5R:
10m sled pull @ 75kg
10 burpees
5 mins run – 720m
E2MOM 5R:
Row 160m
60m farmers carry @ 24kg – 4th round (40m), 5th round (30m)
5 mins run – 720m
E2MOM 5R:
15m Sandbag lunge @ 20kg
15 wall balls @ 6kg
5 mins run – 720m

Zone 2 Run. 40 mins. 6km. 6:46 min/km. 129bpm

Row
16 x 20s on: 40s off
6-7 calories maintained

21 – 15 – 9
Row calories
Burpee over Rower machine
12kg kettle bell swings
Time: 8:32

E4MOM
77% of 1 RM front squat @ 40kg
10 Single leg hip thrust (left and right)

4 x 10 forward lunge @ 15kg per hand
120 sec rest in between

EMOM 16 mins
10 DB bench press @ 10kg each hand
6 banded negative pull ups
10 knee push up
10m seated sled pull @ 75kg

60 mins Zone 2 treadmill run
*alternate 5 mins run at 8km/hr followed by 2.5 mins walk at 5km/hr

3R of:
10 knee push ups
30 air squats

1st workout
4R of:
1.5 mins run at 6 min/km
5.5 mins run at 8 min/km
3 mins walk

04012026 Dennis Savage South Quay
2nd workout
45 calories row
50 box jump overs
40 goblet squats @ 12kg
30 push press @ 7.5kg each hand
150m sandbag lunge @ 20kg
30 push press @ 7.5kg each hand
40 goblet squats @ 12kg
50 box jump overs
45 calories row
Time: 35:51