Author: admin

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

Cap at 60 mins: finished 5 runs and 3 stations
Run
580m > 480m > 340m > 480m > 580m
20 wallballs @ 6kg
16 calories ski
100m farmers carry @ 24kg x3, 20kg x1, 16kg x1
20m sandbag lunge @ 20kg
16 calories row

Zone 2 run. 31:28 minutes. 6:16min/km. 5:03km

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

E3MOM: 4R
8 burpee over row
12 Wall balls @ 6kg
12 calories row

warm up then:-

E4MOM 4Rounds
9 Dumbell Goblet squat @ 20kg
10 Single leg Glutebridge

Reverse Lunges 4×10 @2x 16kg DB at your side (5RIR) 10 lunge/leg

EMOM 15m
A. 12 knee push ups
B. 10-12 single arm bent over row @ 17.5kg
C. 8-10 single arm DB Press @ 10kg

5RIR (Choose weight that has 5Reps in reserve for B and C)

Zone 2 Run. 1 hour. 8.90km. 6:47min/km. 134bpm

Time: 1:09:36
2R of:
500m run
25m sled push @ 150kg
500m run
50m sandbag lunge @ 20kg
500m run
25m sled pull @ 100kg
500m run
40m BBJ
500m run
50 Wall Balls @6kg

In Pairs of 2 (Dee-Lyn and Jo Li): 2×18 mins

1. Run 340m
2. 300m 16kg farmer’s carry total (Resting partner wall sit)
3. Run 340m
4. 6R of (3 each)
   10 Alt DB snatch @ 7.5kg
   5 burpees
5. Run 340m
6. Max Calorie Row (Round 1) / Ski (Round 2)

Zone 2 Run. 30 mins. 4.82km. 6.18min/km. 138bpm

1st workout
3R: (36 mins cap)
340m run
15m BBJ
300m row
30m sandbag lunge @ 20kg
300m ski
10 knee push up
Time: 32:59

2nd workout
Every 4 mins for 4R
12 reps 66% 1 RM Front squat – 35kg
15 glute bridges

Bulgarian split squat 4×12 reps each leg @ 7.5kg

Super set (push and pull)
5R for quality:
12 DB bench press @ 10kg
12 1 arm row @ 17.5kg