2026-10-02

Warm up Run 1.8 km · EMOM 1 2×5×1:40/0:20 · Threshold Loop 1.85 km · EMOM 2 2×5×1:40/0:20 · 5 x Hill Sprints 5 reps · 50 x Wall Balls 50 reps · 4 x Hill sprints 4 reps · 3 x BBJs 3 reps · 3 x Hill Sprints 3 reps · 30 x Wall Balls 30 reps · 2 x Hill Sprints 2 reps · 2 x BBJs 2 reps · 1 x Hill Sprint 1 reps · 20 x Wall Balls 20 reps · 31:10 total

2026-09-25

Warm up 1×0:10 · Skip 1×10:00 · Dumbell Circuit 2×12×0:30/0:02 · Bag work 5×3:00/1:00 · Abs 5×1:00/0:02 · 51:02 total

2026-09-12

Prep 1×0:10 · 1 Loop Run @Tempo 1.7 km · EMOM 1 2×7×1:15/0:15 · 1 Loop Run @tempo 1.7 km · EMOM 2 2×7×1:15/0:15 · 1 Loop @ Tempo 1.7 km · Wall Balls 100 reps · 21:40 total