Author: admin

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

60 mins treadmill run. HR: 125bpm

21-18-15-12-9-6-3
Power cleans @ 17kg
Sit ups
Superman Arch

15 mins zone 2 run

2R of:
10 x 40s on (13km/hr), 40s off
5 mins walk in between

5 mins zone 2 run

70 mins zone 2 run. 143bpm. 6:08min/km, 11:43km.

5R E4MOM
3 x 83% 1 RM Front squat @50kg
12 cyclist squat @ 25kg DB

10 mins each
21-15-9
Ring rows
12.5kg DB press @ 5RIR

21-15-9
Barbell pendlay rows @ 40kg
Knee Push ups

9-6-3
Devils press @ 12.5kg each hand

Part 1 (Cap 24 mins)
1000m row
100 wall balls @ 4kg
80 DB snatches alt hand @ 10kg
60 Box Jump Overs
40 banded strict pull up
20 burpees

Directly into

Part 2 (12 mins AMRAP)
8 cal row
10 Barbell push press @ 25kg
10 Ring Rows
10 American KB swings @ 10kg
I did 4 sets and 2 workout

4R of:
7 mins run, 3 mins rest
1st round: 5:11 min/km
2nd round: 5:05 min/km
3rd round: 5:05 min/km
4th round: 5:06 min/km

RPE 3
Sled push 15m @150kg
Sled pull 15m @ 100kg
8 goblet squats @ 12kg
10 knee push ups

5R of 5 mins of:
Bike – 3 min 30s
KB deadlift @ 24kg
DB Push Press @ 7.5kg each hand
10 ring rows

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